Deadlifts

Intermediate
Chest, Triceps, Shoulders Cable Machine
Yoga

Benefits

Improves core stability and balance

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 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
66
Average BPM
131
75% of max
Max BPM
174

Heart Rate Reserve: 60% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,778
Calories
323.3g
Carbs
128.9g
Protein
85.8g
Fats

Micronutrients

Sugar: 29.1g
Sodium: 755.3mg
Cholesterol: 27.1mg
Serving: 160.4g

Meal Preparation

Method: Steamed
Prep: 44 min
Cook: 62 min

Calorie Balance Analysis

Calorie Intake
1,778
from food
Calories Burned
363
during workout
Net Balance: +1,415 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~394 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.6 liters/day

Sample User Profile

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

Age
37 years
Gender
Female
Weight
74.2 kg
Height
1.69 m
BMI
26.0
Overweight
Body Fat
26.2%
Lean Mass
54.7 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 1.6 liters of water daily.

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