Wall Angels

Advanced
Upper Chest, Triceps Pull-up Bar
Cardio

Benefits

Full body workout

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 22 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
66
Average BPM
139
71% of max
Max BPM
197

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,287
Calories
200.7g
Carbs
80.7g
Protein
53.7g
Fats

Micronutrients

Sugar: 36.9g
Sodium: 1,847.6mg
Cholesterol: 18.5mg
Serving: 303.3g

Meal Preparation

Method: Raw
Prep: 45 min
Cook: 15 min

Calorie Balance Analysis

Calorie Intake
1,287
from food
Calories Burned
1,208
during workout
Net Balance: +79 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~833 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
22 years
Gender
Male
Weight
51.3 kg
Height
1.59 m
BMI
20.3
Normal
Body Fat
24.2%
Lean Mass
38.8 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 1.8 liters of water daily.

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