Dips

Beginner
Chest, Triceps, Shoulders Resistance Band or Cable Machine
Strength

Benefits

Builds explosive upper body power

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 3 sets of 8 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
127
69% of max
Max BPM
185

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

3,233
Calories
321.2g
Carbs
127.9g
Protein
84.9g
Fats

Micronutrients

Sugar: 32.6g
Sodium: 521.9mg
Cholesterol: 52.4mg
Serving: 471.0g

Meal Preparation

Method: Raw
Prep: 33 min
Cook: 55 min

Calorie Balance Analysis

Calorie Intake
3,233
from food
Calories Burned
1,121
during workout
Net Balance: +2,112 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~520 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
28 years
Gender
Female
Weight
121.9 kg
Height
1.94 m
BMI
32.4
Obese
Body Fat
32.7%
Lean Mass
82.0 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 2.6 liters of water daily.

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