Tricep Dips

Intermediate
Upper Back, Rear Deltoids Low Bar or TRX
Yoga

Benefits

Improves core stability

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 23 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
52
Average BPM
120
65% of max
Max BPM
184

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,910
Calories
225.7g
Carbs
90.2g
Protein
60.3g
Fats

Micronutrients

Sugar: 12.5g
Sodium: 827.3mg
Cholesterol: 149.3mg
Serving: 267.2g

Meal Preparation

Method: Roasted
Prep: 48 min
Cook: 111 min

Calorie Balance Analysis

Calorie Intake
1,910
from food
Calories Burned
370
during workout
Net Balance: +1,540 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~394 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.7 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
78.2 kg
Height
1.55 m
BMI
32.6
Obese
Body Fat
31.2%
Lean Mass
53.8 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 1.7 liters of water daily.

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