Deadlift

Intermediate
Calves Parallel Bars or Chair
Yoga

Benefits

Improves hip power and cardiovascular fitness

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 sets of 23 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
59
Average BPM
161
88% of max
Max BPM
184

Heart Rate Reserve: 82% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,870
Calories
238.0g
Carbs
95.8g
Protein
63.5g
Fats

Micronutrients

Sugar: 47.7g
Sodium: 1,921.7mg
Cholesterol: 164.7mg
Serving: 309.2g

Meal Preparation

Method: Baked
Prep: 46 min
Cook: 88 min

Calorie Balance Analysis

Calorie Intake
1,870
from food
Calories Burned
1,028
during workout
Net Balance: +842 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,030 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
18 years
Gender
Male
Weight
64.7 kg
Height
1.55 m
BMI
26.9
Overweight
Body Fat
29.5%
Lean Mass
45.6 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.2 liters of water daily.

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