Dips

Advanced
Glutes, Hamstrings, Core Barbell
HIIT

Benefits

Strengthens back and improves posture

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 20 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
55
Average BPM
144
84% of max
Max BPM
172

Heart Rate Reserve: 76% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

3,010
Calories
326.3g
Carbs
130.2g
Protein
87.3g
Fats

Micronutrients

Sugar: 40.2g
Sodium: 1,300.0mg
Cholesterol: 213.5mg
Serving: 125.9g

Meal Preparation

Method: Steamed
Prep: 34 min
Cook: 12 min

Calorie Balance Analysis

Calorie Intake
3,010
from food
Calories Burned
1,518
during workout
Net Balance: +1,492 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~797 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
22 years
Gender
Female
Weight
110.9 kg
Height
1.92 m
BMI
30.1
Obese
Body Fat
31.2%
Lean Mass
76.3 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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