Deadlift

Beginner
Upper Chest, Triceps Bench or Step
Strength

Benefits

Targets lower chest

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 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
54
Average BPM
147
91% of max
Max BPM
161

Heart Rate Reserve: 87% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,680
Calories
244.3g
Carbs
98.6g
Protein
65.9g
Fats

Micronutrients

Sugar: 4.5g
Sodium: 1,545.6mg
Cholesterol: 275.0mg
Serving: 163.5g

Meal Preparation

Method: Grilled
Prep: 59 min
Cook: 68 min

Calorie Balance Analysis

Calorie Intake
1,680
from food
Calories Burned
2,056
during workout
Net Balance: -376 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,197 calories

Training Recommendations

Workout Frequency: 4 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
33 years
Gender
Female
Weight
55.1 kg
Height
1.61 m
BMI
21.3
Normal
Body Fat
21.8%
Lean Mass
43.1 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.

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