Dips

Advanced
Chest, Triceps, Shoulders Barbell
HIIT

Benefits

Activates and strengthens glutes

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 25 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
61
Average BPM
141
77% of max
Max BPM
183

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,867
Calories
285.8g
Carbs
114.1g
Protein
75.9g
Fats

Micronutrients

Sugar: 16.6g
Sodium: 1,624.8mg
Cholesterol: 46.5mg
Serving: 374.6g

Meal Preparation

Method: Grilled
Prep: 53 min
Cook: 93 min

Calorie Balance Analysis

Calorie Intake
1,867
from food
Calories Burned
1,599
during workout
Net Balance: +268 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~825 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.0 liters/day

Sample User Profile

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

Age
40 years
Gender
Male
Weight
59.5 kg
Height
1.88 m
BMI
16.8
Underweight
Body Fat
23.0%
Lean Mass
45.8 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 3.0 liters of water daily.

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