Dips

Intermediate
Calves Bench or Chair
HIIT

Benefits

Builds calf muscles

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 19 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
64
Average BPM
157
86% of max
Max BPM
182

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

3,001
Calories
179.8g
Carbs
71.7g
Protein
47.5g
Fats

Micronutrients

Sugar: 28.5g
Sodium: 132.2mg
Cholesterol: 241.2mg
Serving: 138.3g

Meal Preparation

Method: Steamed
Prep: 12 min
Cook: 20 min

Calorie Balance Analysis

Calorie Intake
3,001
from food
Calories Burned
654
during workout
Net Balance: +2,347 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~374 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.3 liters/day

Sample User Profile

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

Age
51 years
Gender
Male
Weight
108.9 kg
Height
1.78 m
BMI
34.4
Obese
Body Fat
33.6%
Lean Mass
72.3 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 3.3 liters of water daily.

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