Dips

Advanced
Upper Chest, Triceps Cable Machine
Strength

Benefits

Strengthens lower abs and hip flexors

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
62
Average BPM
136
75% of max
Max BPM
181

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,409
Calories
205.3g
Carbs
82.3g
Protein
54.6g
Fats

Micronutrients

Sugar: 6.2g
Sodium: 817.9mg
Cholesterol: 36.8mg
Serving: 396.9g

Meal Preparation

Method: Roasted
Prep: 53 min
Cook: 118 min

Calorie Balance Analysis

Calorie Intake
1,409
from food
Calories Burned
673
during workout
Net Balance: +736 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~452 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.2 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
Female
Weight
55.8 kg
Height
1.92 m
BMI
15.1
Underweight
Body Fat
21.4%
Lean Mass
43.9 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 3.2 liters of water daily.

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