Dips

Beginner
Chest, Triceps, Shoulders Wall
Cardio

Benefits

Builds back strength

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 17 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
63
Average BPM
159
94% of max
Max BPM
170

Heart Rate Reserve: 90% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

2,348
Calories
196.2g
Carbs
78.4g
Protein
51.9g
Fats

Micronutrients

Sugar: 7.5g
Sodium: 627.8mg
Cholesterol: 269.8mg
Serving: 346.6g

Meal Preparation

Method: Raw
Prep: 56 min
Cook: 74 min

Calorie Balance Analysis

Calorie Intake
2,348
from food
Calories Burned
2,009
during workout
Net Balance: +339 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,337 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
25 years
Gender
Female
Weight
81.6 kg
Height
1.61 m
BMI
31.5
Obese
Body Fat
29.7%
Lean Mass
57.4 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