Dips

Advanced
Upper Chest, Triceps Dumbbells or Barbell
Cardio

Benefits

Activates and strengthens glutes

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 25 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
52
Average BPM
166
97% of max
Max BPM
170

Heart Rate Reserve: 96% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,201
Calories
199.5g
Carbs
80.3g
Protein
53.3g
Fats

Micronutrients

Sugar: 39.9g
Sodium: 1,463.1mg
Cholesterol: -0.9mg
Serving: 388.8g

Meal Preparation

Method: Steamed
Prep: 46 min
Cook: 86 min

Calorie Balance Analysis

Calorie Intake
2,201
from food
Calories Burned
1,832
during workout
Net Balance: +369 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,207 calories

Training Recommendations

Workout Frequency: 4 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
27 years
Gender
Female
Weight
80.9 kg
Height
1.61 m
BMI
31.2
Obese
Body Fat
26.6%
Lean Mass
59.4 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.

Related Exercises