Seated Rows

Intermediate
Chest, Triceps, Shoulders Box or Platform
HIIT

Benefits

Strengthens lower abs and hip flexors

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 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
65
Average BPM
165
102% of max
Max BPM
161

Heart Rate Reserve: 104% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

3,301
Calories
230.8g
Carbs
92.8g
Protein
61.6g
Fats

Micronutrients

Sugar: 39.9g
Sodium: 1,814.7mg
Cholesterol: 190.5mg
Serving: 231.6g

Meal Preparation

Method: Boiled
Prep: 39 min
Cook: 73 min

Calorie Balance Analysis

Calorie Intake
3,301
from food
Calories Burned
1,759
during workout
Net Balance: +1,542 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,013 calories

Training Recommendations

Workout Frequency: 4 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
38 years
Gender
Female
Weight
123.2 kg
Height
1.62 m
BMI
46.9
Obese
Body Fat
35.0%
Lean Mass
80.1 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 2.3 liters of water daily.

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