Tricep Dips

Intermediate
Upper Back, Rear Deltoids Kettlebell
Cardio

Benefits

Improves balance and coordination

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 18 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
57
Average BPM
168
96% of max
Max BPM
175

Heart Rate Reserve: 94% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,672
Calories
284.6g
Carbs
114.2g
Protein
76.1g
Fats

Micronutrients

Sugar: 27.6g
Sodium: 399.9mg
Cholesterol: -2.7mg
Serving: 211.7g

Meal Preparation

Method: Raw
Prep: 37 min
Cook: 104 min

Calorie Balance Analysis

Calorie Intake
2,672
from food
Calories Burned
484
during workout
Net Balance: +2,188 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~403 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
37 years
Gender
Female
Weight
103.7 kg
Height
1.89 m
BMI
29.0
Overweight
Body Fat
30.2%
Lean Mass
72.4 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.

Related Exercises