Deadlift

Intermediate
Calves Bench or Chair
HIIT

Benefits

Improves back strength 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 3 sets of 10 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
50
Average BPM
158
94% of max
Max BPM
168

Heart Rate Reserve: 91% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

3,256
Calories
221.9g
Carbs
88.3g
Protein
58.6g
Fats

Micronutrients

Sugar: 3.9g
Sodium: 391.0mg
Cholesterol: 108.6mg
Serving: 370.9g

Meal Preparation

Method: Grilled
Prep: 34 min
Cook: 118 min

Calorie Balance Analysis

Calorie Intake
3,256
from food
Calories Burned
1,824
during workout
Net Balance: +1,432 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~848 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
37 years
Gender
Male
Weight
124.6 kg
Height
1.76 m
BMI
40.2
Obese
Body Fat
35.0%
Lean Mass
81.0 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 2.8 liters of water daily.

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