Dips

Beginner
Calves Bench, Barbell
Strength

Benefits

Improves unilateral leg strength and balance

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 16 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
56
Average BPM
139
74% of max
Max BPM
187

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,549
Calories
203.9g
Carbs
81.1g
Protein
54.4g
Fats

Micronutrients

Sugar: 38.2g
Sodium: 504.5mg
Cholesterol: 43.1mg
Serving: 187.9g

Meal Preparation

Method: Roasted
Prep: 46 min
Cook: 22 min

Calorie Balance Analysis

Calorie Intake
1,549
from food
Calories Burned
2,008
during workout
Net Balance: -459 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,210 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
35 years
Gender
Female
Weight
55.2 kg
Height
1.56 m
BMI
22.7
Normal
Body Fat
24.8%
Lean Mass
41.5 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 2.7 liters of water daily.

Related Exercises