Bird Dogs

Advanced
Core Parallel Bars or Chair
HIIT

Benefits

Isolates 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 3 sets of 10 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
161
82% of max
Max BPM
196

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,998
Calories
216.4g
Carbs
87.2g
Protein
58.1g
Fats

Micronutrients

Sugar: 19.8g
Sodium: 1,618.0mg
Cholesterol: 277.7mg
Serving: 440.2g

Meal Preparation

Method: Raw
Prep: 49 min
Cook: 86 min

Calorie Balance Analysis

Calorie Intake
2,998
from food
Calories Burned
1,783
during workout
Net Balance: +1,215 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~623 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.3 liters/day

Sample User Profile

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

Age
20 years
Gender
Male
Weight
117.7 kg
Height
1.81 m
BMI
35.9
Obese
Body Fat
34.7%
Lean Mass
76.9 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 3.3 liters of water daily.

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