Deadlift

Advanced
Upper Back, Rear Deltoids Box or Platform
HIIT

Benefits

Isolates triceps

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 20 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
135
77% of max
Max BPM
177

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,728
Calories
398.3g
Carbs
160.6g
Protein
106.2g
Fats

Micronutrients

Sugar: 32.0g
Sodium: 2,253.9mg
Cholesterol: 140.3mg
Serving: 182.4g

Meal Preparation

Method: Roasted
Prep: 50 min
Cook: 68 min

Calorie Balance Analysis

Calorie Intake
1,728
from food
Calories Burned
2,261
during workout
Net Balance: -533 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,094 calories

Training Recommendations

Workout Frequency: 5 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
44 years
Gender
Male
Weight
58.3 kg
Height
1.52 m
BMI
25.3
Overweight
Body Fat
28.3%
Lean Mass
41.8 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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