Tricep Dips

Beginner
Upper Chest, Triceps Pull-up Bar
Strength

Benefits

Strengthens lower abs and hip flexors

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 24 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
65
Average BPM
135
68% of max
Max BPM
198

Heart Rate Reserve: 53% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,680
Calories
312.5g
Carbs
124.4g
Protein
83.0g
Fats

Micronutrients

Sugar: 2.9g
Sodium: 844.2mg
Cholesterol: 172.3mg
Serving: 211.3g

Meal Preparation

Method: Roasted
Prep: 28 min
Cook: 80 min

Calorie Balance Analysis

Calorie Intake
1,680
from food
Calories Burned
1,416
during workout
Net Balance: +264 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~871 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.0 liters/day

Sample User Profile

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

Age
28 years
Gender
Male
Weight
58.6 kg
Height
2.00 m
BMI
14.6
Underweight
Body Fat
19.9%
Lean Mass
46.9 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 3.0 liters of water daily.

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