Bear Crawls

Advanced
Triceps Cable Machine
Cardio

Benefits

Isolates and strengthens triceps

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 23 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
54
Average BPM
134
68% of max
Max BPM
196

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

2,467
Calories
151.9g
Carbs
61.7g
Protein
39.7g
Fats

Micronutrients

Sugar: 32.1g
Sodium: 1,850.7mg
Cholesterol: 185.4mg
Serving: 468.7g

Meal Preparation

Method: Grilled
Prep: 21 min
Cook: 14 min

Calorie Balance Analysis

Calorie Intake
2,467
from food
Calories Burned
2,042
during workout
Net Balance: +425 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,308 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 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
Female
Weight
88.1 kg
Height
1.87 m
BMI
25.2
Overweight
Body Fat
27.5%
Lean Mass
63.9 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 3.5 liters of water daily.

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