Step-ups

Intermediate
Upper Chest, Triceps Bench, Barbell
Strength

Benefits

Targets upper 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 4 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
60
Average BPM
130
79% of max
Max BPM
165

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

1,166
Calories
194.5g
Carbs
77.8g
Protein
51.7g
Fats

Micronutrients

Sugar: 17.1g
Sodium: 1,653.1mg
Cholesterol: 10.4mg
Serving: 286.5g

Meal Preparation

Method: Fried
Prep: 12 min
Cook: 53 min

Calorie Balance Analysis

Calorie Intake
1,166
from food
Calories Burned
1,565
during workout
Net Balance: -399 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,043 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.7 liters/day

Sample User Profile

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

Age
57 years
Gender
Female
Weight
45.6 kg
Height
1.76 m
BMI
14.7
Underweight
Body Fat
15.8%
Lean Mass
38.4 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 1.7 liters of water daily.

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