Deadlift

Advanced
Upper Chest, Triceps Bench or Step
HIIT

Benefits

Combines lower body and upper body strength

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 17 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
58
Average BPM
121
62% of max
Max BPM
194

Heart Rate Reserve: 46% - Light intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,664
Calories
210.9g
Carbs
85.5g
Protein
56.6g
Fats

Micronutrients

Sugar: 33.7g
Sodium: 615.8mg
Cholesterol: 15.4mg
Serving: 272.3g

Meal Preparation

Method: Boiled
Prep: 55 min
Cook: 107 min

Calorie Balance Analysis

Calorie Intake
1,664
from food
Calories Burned
2,392
during workout
Net Balance: -728 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,093 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
44 years
Gender
Male
Weight
58.0 kg
Height
1.55 m
BMI
24.1
Normal
Body Fat
24.5%
Lean Mass
43.8 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 2.7 liters of water daily.

Related Exercises