Deadlift

Intermediate
Calves Bench or Chair
Strength

Benefits

Isolates and strengthens 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 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
60
Average BPM
126
76% of max
Max BPM
166

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

1,474
Calories
222.3g
Carbs
88.5g
Protein
59.5g
Fats

Micronutrients

Sugar: 40.1g
Sodium: 1,479.9mg
Cholesterol: 190.8mg
Serving: 274.1g

Meal Preparation

Method: Raw
Prep: 58 min
Cook: 86 min

Calorie Balance Analysis

Calorie Intake
1,474
from food
Calories Burned
1,164
during workout
Net Balance: +310 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~777 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
41 years
Gender
Female
Weight
51.4 kg
Height
1.80 m
BMI
15.9
Underweight
Body Fat
18.7%
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 2.1 liters of water daily.

Related Exercises