Tricep Dips

Intermediate
Quadriceps Parallel Bars or Chair
Yoga

Benefits

Isolates and strengthens triceps

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 22 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
67
Average BPM
152
86% of max
Max BPM
176

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

1,641
Calories
197.2g
Carbs
79.0g
Protein
52.5g
Fats

Micronutrients

Sugar: 1.9g
Sodium: 268.0mg
Cholesterol: 49.0mg
Serving: 202.4g

Meal Preparation

Method: Steamed
Prep: 12 min
Cook: 28 min

Calorie Balance Analysis

Calorie Intake
1,641
from food
Calories Burned
1,208
during workout
Net Balance: +433 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,016 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
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
25 years
Gender
Female
Weight
55.2 kg
Height
1.76 m
BMI
17.8
Underweight
Body Fat
24.4%
Lean Mass
41.7 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 2.7 liters of water daily.

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