Superman

Advanced
Calves Dumbbells or Barbell
Cardio

Benefits

Improves posture and back strength

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 24 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
74
Average BPM
163
95% of max
Max BPM
171

Heart Rate Reserve: 92% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,897
Calories
277.8g
Carbs
113.3g
Protein
75.1g
Fats

Micronutrients

Sugar: 37.2g
Sodium: 1,934.9mg
Cholesterol: 141.6mg
Serving: 428.3g

Meal Preparation

Method: Fried
Prep: 18 min
Cook: 9 min

Calorie Balance Analysis

Calorie Intake
1,897
from food
Calories Burned
755
during workout
Net Balance: +1,142 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~609 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
40 years
Gender
Male
Weight
70.0 kg
Height
1.55 m
BMI
29.1
Overweight
Body Fat
29.5%
Lean Mass
49.3 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 1.5 liters of water daily.

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