Renegade Rows

Intermediate
Chest, Triceps, Shoulders None or Dumbbell
Strength

Benefits

Builds explosive 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 25 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
70
Average BPM
137
80% of max
Max BPM
171

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

3,381
Calories
175.3g
Carbs
70.3g
Protein
47.1g
Fats

Micronutrients

Sugar: 49.4g
Sodium: 2,246.9mg
Cholesterol: 227.0mg
Serving: 194.2g

Meal Preparation

Method: Roasted
Prep: 19 min
Cook: 110 min

Calorie Balance Analysis

Calorie Intake
3,381
from food
Calories Burned
505
during workout
Net Balance: +2,876 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~386 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
53 years
Gender
Male
Weight
125.1 kg
Height
1.91 m
BMI
34.3
Obese
Body Fat
31.5%
Lean Mass
85.7 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 3.1 liters of water daily.

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