Deadlift

Beginner
Upper Back, Rear Deltoids Resistance Band or Cable Machine
HIIT

Benefits

Improves core stability

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 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
69
Average BPM
128
74% of max
Max BPM
172

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,668
Calories
217.3g
Carbs
86.4g
Protein
58.0g
Fats

Micronutrients

Sugar: 39.1g
Sodium: 1,188.3mg
Cholesterol: 107.2mg
Serving: 430.7g

Meal Preparation

Method: Roasted
Prep: 45 min
Cook: 54 min

Calorie Balance Analysis

Calorie Intake
1,668
from food
Calories Burned
1,644
during workout
Net Balance: +24 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~951 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.0 liters/day

Sample User Profile

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

Age
42 years
Gender
Male
Weight
64.0 kg
Height
1.98 m
BMI
16.3
Underweight
Body Fat
18.8%
Lean Mass
52.0 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 3.0 liters of water daily.

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