Dips

Intermediate
Upper Chest, Triceps Bench or Sturdy Surface
HIIT

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 23 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
65
Average BPM
161
82% of max
Max BPM
196

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,317
Calories
390.3g
Carbs
156.9g
Protein
104.4g
Fats

Micronutrients

Sugar: 26.1g
Sodium: 2,417.9mg
Cholesterol: 41.6mg
Serving: 143.9g

Meal Preparation

Method: Roasted
Prep: 53 min
Cook: 31 min

Calorie Balance Analysis

Calorie Intake
1,317
from food
Calories Burned
1,374
during workout
Net Balance: -57 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~694 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.8 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
Male
Weight
43.6 kg
Height
1.62 m
BMI
16.6
Underweight
Body Fat
20.4%
Lean Mass
34.7 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 1.8 liters of water daily.

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