Face Pulls

Advanced
Calves Cable Machine or Resistance Band
Yoga

Benefits

Improves core stability and upper body strength

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 15 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
67
Average BPM
157
90% of max
Max BPM
174

Heart Rate Reserve: 84% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,717
Calories
197.2g
Carbs
79.7g
Protein
53.1g
Fats

Micronutrients

Sugar: 43.2g
Sodium: 2,091.6mg
Cholesterol: 258.7mg
Serving: 468.7g

Meal Preparation

Method: Steamed
Prep: 50 min
Cook: 37 min

Calorie Balance Analysis

Calorie Intake
2,717
from food
Calories Burned
963
during workout
Net Balance: +1,754 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~958 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
25 years
Gender
Female
Weight
105.0 kg
Height
1.88 m
BMI
29.7
Overweight
Body Fat
29.7%
Lean Mass
73.9 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 2.3 liters of water daily.

Related Exercises