Deadlift

Beginner
Calves Cable Machine
Cardio

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 5 sets of 15 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
56
Average BPM
142
84% of max
Max BPM
168

Heart Rate Reserve: 77% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,366
Calories
460.2g
Carbs
184.3g
Protein
122.9g
Fats

Micronutrients

Sugar: 42.8g
Sodium: 682.9mg
Cholesterol: 169.9mg
Serving: 375.8g

Meal Preparation

Method: Grilled
Prep: 16 min
Cook: 74 min

Calorie Balance Analysis

Calorie Intake
2,366
from food
Calories Burned
1,617
during workout
Net Balance: +749 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,047 calories

Training Recommendations

Workout Frequency: 5 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
54 years
Gender
Female
Weight
82.8 kg
Height
1.86 m
BMI
23.9
Normal
Body Fat
26.5%
Lean Mass
60.9 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 3.5 liters of water daily.

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