Wall Angels

Intermediate
Biceps, Forearms None or Dumbbells
Cardio

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 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
62
Average BPM
167
86% of max
Max BPM
193

Heart Rate Reserve: 80% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

3,220
Calories
269.9g
Carbs
107.7g
Protein
71.8g
Fats

Micronutrients

Sugar: 29.5g
Sodium: 973.3mg
Cholesterol: -0.4mg
Serving: 119.7g

Meal Preparation

Method: Steamed
Prep: 49 min
Cook: 66 min

Calorie Balance Analysis

Calorie Intake
3,220
from food
Calories Burned
1,019
during workout
Net Balance: +2,201 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~799 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
48 years
Gender
Male
Weight
129.4 kg
Height
1.61 m
BMI
49.9
Obese
Body Fat
35.0%
Lean Mass
84.1 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 2.9 liters of water daily.

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