Face Pulls

Beginner
Upper Chest, Triceps Bench or Chair
Yoga

Benefits

Improves core stability

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
71
Average BPM
135
70% of max
Max BPM
194

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

2,590
Calories
262.0g
Carbs
104.2g
Protein
69.3g
Fats

Micronutrients

Sugar: 2.7g
Sodium: 1,825.2mg
Cholesterol: 215.9mg
Serving: 406.1g

Meal Preparation

Method: Fried
Prep: 59 min
Cook: 106 min

Calorie Balance Analysis

Calorie Intake
2,590
from food
Calories Burned
350
during workout
Net Balance: +2,240 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~383 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
22 years
Gender
Female
Weight
98.3 kg
Height
1.88 m
BMI
27.8
Overweight
Body Fat
27.1%
Lean Mass
71.6 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 2.2 liters of water daily.

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