Deadlift

Intermediate
Upper Back, Rear Deltoids Bench, Barbell
Strength

Benefits

Improves shoulder health and posture

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 4 sets of 21 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
66
Average BPM
133
76% of max
Max BPM
174

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,163
Calories
308.6g
Carbs
123.8g
Protein
82.4g
Fats

Micronutrients

Sugar: 10.2g
Sodium: 1,968.5mg
Cholesterol: 177.9mg
Serving: 175.0g

Meal Preparation

Method: Raw
Prep: 20 min
Cook: 105 min

Calorie Balance Analysis

Calorie Intake
1,163
from food
Calories Burned
1,588
during workout
Net Balance: -425 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~974 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
22 years
Gender
Female
Weight
43.5 kg
Height
1.56 m
BMI
17.9
Underweight
Body Fat
21.1%
Lean Mass
34.4 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 2.6 liters of water daily.

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