Face Pulls

Beginner
Glutes, Hamstrings, Core Parallel Bars or Chair
Yoga

Benefits

Builds explosive upper body power

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 23 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
56
Average BPM
127
68% of max
Max BPM
187

Heart Rate Reserve: 54% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

1,576
Calories
262.6g
Carbs
104.3g
Protein
69.3g
Fats

Micronutrients

Sugar: 3.8g
Sodium: 255.0mg
Cholesterol: 29.8mg
Serving: 493.7g

Meal Preparation

Method: Grilled
Prep: 20 min
Cook: 68 min

Calorie Balance Analysis

Calorie Intake
1,576
from food
Calories Burned
1,333
during workout
Net Balance: +243 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,233 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
31 years
Gender
Male
Weight
60.2 kg
Height
1.77 m
BMI
19.2
Normal
Body Fat
18.5%
Lean Mass
49.1 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 2.7 liters of water daily.

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