Dips

Beginner
Chest, Triceps, Shoulders Dumbbells
Cardio

Benefits

Builds shoulder width

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
65
Average BPM
169
97% of max
Max BPM
175

Heart Rate Reserve: 95% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,571
Calories
217.6g
Carbs
86.5g
Protein
57.5g
Fats

Micronutrients

Sugar: 10.8g
Sodium: 1,028.9mg
Cholesterol: 243.5mg
Serving: 349.2g

Meal Preparation

Method: Boiled
Prep: 22 min
Cook: 113 min

Calorie Balance Analysis

Calorie Intake
1,571
from food
Calories Burned
1,392
during workout
Net Balance: +179 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~980 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
41 years
Gender
Male
Weight
54.9 kg
Height
1.55 m
BMI
22.9
Normal
Body Fat
29.5%
Lean Mass
38.7 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 2.0 liters of water daily.

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