Tricep Dips

Intermediate
Back, Biceps Parallel Bars or Chair
Cardio

Benefits

Improves flexibility

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
62
Average BPM
165
99% of max
Max BPM
167

Heart Rate Reserve: 98% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,624
Calories
301.9g
Carbs
121.5g
Protein
81.0g
Fats

Micronutrients

Sugar: 15.8g
Sodium: 96.7mg
Cholesterol: 233.4mg
Serving: 417.3g

Meal Preparation

Method: Boiled
Prep: 34 min
Cook: 42 min

Calorie Balance Analysis

Calorie Intake
1,624
from food
Calories Burned
1,747
during workout
Net Balance: -123 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,100 calories

Training Recommendations

Workout Frequency: 5 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
43 years
Gender
Female
Weight
55.6 kg
Height
1.73 m
BMI
18.6
Normal
Body Fat
23.4%
Lean Mass
42.6 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 2.7 liters of water daily.

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