Tricep Dips

Intermediate
Upper Back, Rear Deltoids Resistance Band or Cable Machine
HIIT

Benefits

Improves balance and leg strength

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 16 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
73
Average BPM
160
96% of max
Max BPM
167

Heart Rate Reserve: 93% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

2,314
Calories
231.1g
Carbs
92.7g
Protein
61.3g
Fats

Micronutrients

Sugar: 9.6g
Sodium: 1,193.4mg
Cholesterol: 31.2mg
Serving: 164.1g

Meal Preparation

Method: Baked
Prep: 50 min
Cook: 38 min

Calorie Balance Analysis

Calorie Intake
2,314
from food
Calories Burned
967
during workout
Net Balance: +1,347 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~535 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
20 years
Gender
Female
Weight
82.8 kg
Height
1.80 m
BMI
25.6
Overweight
Body Fat
29.0%
Lean Mass
58.8 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 2.9 liters of water daily.

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