Deadlifts

Intermediate
Chest, Triceps, Shoulders Resistance Band or Cable Machine
Yoga

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 5 sets of 19 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
54
Average BPM
142
74% of max
Max BPM
190

Heart Rate Reserve: 64% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

2,115
Calories
179.3g
Carbs
71.6g
Protein
48.2g
Fats

Micronutrients

Sugar: 15.5g
Sodium: 119.8mg
Cholesterol: 288.5mg
Serving: 339.6g

Meal Preparation

Method: Grilled
Prep: 43 min
Cook: 106 min

Calorie Balance Analysis

Calorie Intake
2,115
from food
Calories Burned
495
during workout
Net Balance: +1,620 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~513 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
52 years
Gender
Male
Weight
79.4 kg
Height
1.51 m
BMI
34.8
Obese
Body Fat
32.9%
Lean Mass
53.3 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 2.6 liters of water daily.

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