Dips

Beginner
Glutes, Hamstrings, Core Kettlebell
Cardio

Benefits

Targets upper chest

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 24 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
74
Average BPM
124
66% of max
Max BPM
187

Heart Rate Reserve: 44% - Light intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

2,435
Calories
247.1g
Carbs
98.9g
Protein
66.1g
Fats

Micronutrients

Sugar: 21.2g
Sodium: 941.7mg
Cholesterol: 275.0mg
Serving: 288.3g

Meal Preparation

Method: Baked
Prep: 16 min
Cook: 42 min

Calorie Balance Analysis

Calorie Intake
2,435
from food
Calories Burned
1,568
during workout
Net Balance: +867 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,048 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
56 years
Gender
Male
Weight
82.9 kg
Height
1.87 m
BMI
23.7
Normal
Body Fat
24.5%
Lean Mass
62.6 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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