Superman

Beginner
Chest, Triceps, Shoulders Resistance Band or Cable Machine
HIIT

Benefits

Improves posture and strengthens upper back

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 17 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
72
Average BPM
125
66% of max
Max BPM
191

Heart Rate Reserve: 45% - Light intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,492
Calories
155.3g
Carbs
62.8g
Protein
41.8g
Fats

Micronutrients

Sugar: 35.5g
Sodium: 1,287.8mg
Cholesterol: 90.8mg
Serving: 107.5g

Meal Preparation

Method: Roasted
Prep: 59 min
Cook: 66 min

Calorie Balance Analysis

Calorie Intake
1,492
from food
Calories Burned
1,810
during workout
Net Balance: -318 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~975 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
57 years
Gender
Male
Weight
49.7 kg
Height
1.67 m
BMI
17.8
Underweight
Body Fat
23.8%
Lean Mass
37.8 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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