Deadlifts

Intermediate
Upper Chest, Triceps Bench or Step
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 17 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
74
Average BPM
149
91% of max
Max BPM
164

Heart Rate Reserve: 83% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,393
Calories
295.3g
Carbs
118.7g
Protein
79.0g
Fats

Micronutrients

Sugar: 30.6g
Sodium: 1,696.5mg
Cholesterol: 153.2mg
Serving: 268.6g

Meal Preparation

Method: Roasted
Prep: 52 min
Cook: 119 min

Calorie Balance Analysis

Calorie Intake
1,393
from food
Calories Burned
1,403
during workout
Net Balance: -10 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~730 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
53 years
Gender
Female
Weight
47.0 kg
Height
1.76 m
BMI
15.2
Underweight
Body Fat
21.9%
Lean Mass
36.7 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 1.5 liters of water daily.

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