Face Pulls

Intermediate
Chest, Triceps, Shoulders Parallel Bars or Chair
HIIT

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 3 sets of 20 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
68
Average BPM
158
84% of max
Max BPM
188

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,210
Calories
324.6g
Carbs
128.7g
Protein
86.2g
Fats

Micronutrients

Sugar: 18.2g
Sodium: 1,479.2mg
Cholesterol: 41.0mg
Serving: 487.7g

Meal Preparation

Method: Boiled
Prep: 47 min
Cook: 104 min

Calorie Balance Analysis

Calorie Intake
1,210
from food
Calories Burned
773
during workout
Net Balance: +437 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~308 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
38 years
Gender
Female
Weight
47.0 kg
Height
1.79 m
BMI
14.7
Underweight
Body Fat
19.9%
Lean Mass
37.6 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 2.8 liters of water daily.

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