Dips

Advanced
Chest, Triceps, Shoulders Bench, Barbell
Cardio

Benefits

Improves cardiovascular fitness

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 15 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
71
Average BPM
150
85% of max
Max BPM
177

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,984
Calories
202.3g
Carbs
80.9g
Protein
54.1g
Fats

Micronutrients

Sugar: 1.6g
Sodium: 2,338.5mg
Cholesterol: 185.7mg
Serving: 365.9g

Meal Preparation

Method: Grilled
Prep: 12 min
Cook: 12 min

Calorie Balance Analysis

Calorie Intake
1,984
from food
Calories Burned
758
during workout
Net Balance: +1,226 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~634 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.7 liters/day

Sample User Profile

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

Age
33 years
Gender
Male
Weight
68.0 kg
Height
1.75 m
BMI
22.2
Normal
Body Fat
23.3%
Lean Mass
52.1 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 1.7 liters of water daily.

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