Deadlift

Intermediate
Upper Back, Rear Deltoids Parallel Bars or Chair
HIIT

Benefits

Improves posture and back 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 4 sets of 18 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
149
93% of max
Max BPM
161

Heart Rate Reserve: 90% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,849
Calories
279.4g
Carbs
111.7g
Protein
74.3g
Fats

Micronutrients

Sugar: 27.1g
Sodium: 1,915.7mg
Cholesterol: 244.2mg
Serving: 384.4g

Meal Preparation

Method: Roasted
Prep: 33 min
Cook: 18 min

Calorie Balance Analysis

Calorie Intake
1,849
from food
Calories Burned
1,613
during workout
Net Balance: +236 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~887 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
41 years
Gender
Male
Weight
66.2 kg
Height
1.77 m
BMI
21.1
Normal
Body Fat
20.1%
Lean Mass
52.9 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.

Related Exercises