Face Pulls

Beginner
Chest, Triceps, Shoulders None or Dumbbells
Cardio

Benefits

Strengthens triceps and chest

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 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
60
Average BPM
150
85% of max
Max BPM
177

Heart Rate Reserve: 77% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,692
Calories
188.5g
Carbs
75.4g
Protein
49.8g
Fats

Micronutrients

Sugar: 1.0g
Sodium: 2,091.2mg
Cholesterol: 205.4mg
Serving: 177.8g

Meal Preparation

Method: Raw
Prep: 14 min
Cook: 54 min

Calorie Balance Analysis

Calorie Intake
1,692
from food
Calories Burned
1,393
during workout
Net Balance: +299 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,011 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
49 years
Gender
Male
Weight
68.1 kg
Height
1.52 m
BMI
29.5
Overweight
Body Fat
31.1%
Lean Mass
47.0 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 1.8 liters of water daily.

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