Dragon Flags

Advanced
Chest, Triceps, Shoulders Parallel Bars or Chair
HIIT

Benefits

Strengthens triceps and chest

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 16 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
160
84% of max
Max BPM
191

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

2,303
Calories
250.3g
Carbs
99.5g
Protein
67.1g
Fats

Micronutrients

Sugar: 31.2g
Sodium: 987.6mg
Cholesterol: 195.2mg
Serving: 419.7g

Meal Preparation

Method: Steamed
Prep: 58 min
Cook: 34 min

Calorie Balance Analysis

Calorie Intake
2,303
from food
Calories Burned
2,805
during workout
Net Balance: -502 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,341 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
39 years
Gender
Male
Weight
86.9 kg
Height
1.82 m
BMI
26.2
Overweight
Body Fat
25.5%
Lean Mass
64.7 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 3.5 liters of water daily.

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