Dips

Beginner
Calves Resistance Band or Cable Machine
Strength

Benefits

Builds chest strength

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 4 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
67
Average BPM
148
83% of max
Max BPM
179

Heart Rate Reserve: 72% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

1,884
Calories
229.6g
Carbs
92.7g
Protein
60.3g
Fats

Micronutrients

Sugar: 32.6g
Sodium: 2,414.6mg
Cholesterol: 18.5mg
Serving: 299.5g

Meal Preparation

Method: Steamed
Prep: 23 min
Cook: 54 min

Calorie Balance Analysis

Calorie Intake
1,884
from food
Calories Burned
1,158
during workout
Net Balance: +726 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~797 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
52 years
Gender
Female
Weight
68.7 kg
Height
1.63 m
BMI
25.9
Overweight
Body Fat
28.9%
Lean Mass
48.8 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 2.4 liters of water daily.

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