Dragon Flags

Advanced
Upper Chest, Triceps None or Dumbbells
HIIT

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 5 sets of 21 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
72
Average BPM
144
85% of max
Max BPM
169

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,499
Calories
269.6g
Carbs
107.4g
Protein
72.2g
Fats

Micronutrients

Sugar: 34.4g
Sodium: 1,552.7mg
Cholesterol: 186.0mg
Serving: 371.4g

Meal Preparation

Method: Roasted
Prep: 35 min
Cook: 89 min

Calorie Balance Analysis

Calorie Intake
1,499
from food
Calories Burned
1,806
during workout
Net Balance: -307 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,098 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
27 years
Gender
Female
Weight
61.4 kg
Height
1.80 m
BMI
19.0
Normal
Body Fat
24.1%
Lean Mass
46.6 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 3.1 liters of water daily.

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