Deadlift

Advanced
Upper Back, Rear Deltoids None or Dumbbells
Strength

Benefits

Strengthens core and improves mobility

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 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
71
Average BPM
130
72% of max
Max BPM
179

Heart Rate Reserve: 54% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

2,375
Calories
177.1g
Carbs
70.9g
Protein
47.5g
Fats

Micronutrients

Sugar: 7.6g
Sodium: 2,187.6mg
Cholesterol: 223.8mg
Serving: 208.2g

Meal Preparation

Method: Grilled
Prep: 10 min
Cook: 74 min

Calorie Balance Analysis

Calorie Intake
2,375
from food
Calories Burned
2,104
during workout
Net Balance: +271 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,250 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
23 years
Gender
Female
Weight
83.6 kg
Height
1.99 m
BMI
21.1
Normal
Body Fat
20.6%
Lean Mass
66.4 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 3.5 liters of water daily.

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