Deadlift

Advanced
Upper Back, Rear Deltoids Bench, Barbell
Strength

Benefits

Improves core stability 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 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
50
Average BPM
158
99% of max
Max BPM
160

Heart Rate Reserve: 98% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,164
Calories
198.5g
Carbs
80.1g
Protein
53.2g
Fats

Micronutrients

Sugar: 0.9g
Sodium: 2,370.9mg
Cholesterol: 66.2mg
Serving: 175.8g

Meal Preparation

Method: Boiled
Prep: 41 min
Cook: 76 min

Calorie Balance Analysis

Calorie Intake
2,164
from food
Calories Burned
1,114
during workout
Net Balance: +1,050 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~721 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
49 years
Gender
Female
Weight
77.6 kg
Height
1.61 m
BMI
30.0
Overweight
Body Fat
31.8%
Lean Mass
53.0 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 3.4 liters of water daily.

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