Dips

Advanced
Upper Back, Rear Deltoids Dumbbells
Cardio

Benefits

Improves posture and back 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 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
69
Average BPM
131
72% of max
Max BPM
183

Heart Rate Reserve: 54% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,638
Calories
194.5g
Carbs
78.1g
Protein
51.8g
Fats

Micronutrients

Sugar: 1.8g
Sodium: 1,460.3mg
Cholesterol: 95.5mg
Serving: 234.9g

Meal Preparation

Method: Fried
Prep: 47 min
Cook: 113 min

Calorie Balance Analysis

Calorie Intake
1,638
from food
Calories Burned
1,410
during workout
Net Balance: +228 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,070 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
38 years
Gender
Female
Weight
61.4 kg
Height
1.54 m
BMI
25.9
Overweight
Body Fat
23.5%
Lean Mass
47.0 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 2.7 liters of water daily.

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