Tricep Dips

Advanced
Upper Back, Rear Deltoids Low Bar or TRX
Cardio

Benefits

Isolates triceps

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 19 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
56
Average BPM
141
76% of max
Max BPM
187

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,881
Calories
316.0g
Carbs
127.2g
Protein
84.8g
Fats

Micronutrients

Sugar: 10.1g
Sodium: 647.2mg
Cholesterol: 99.0mg
Serving: 183.6g

Meal Preparation

Method: Roasted
Prep: 43 min
Cook: 22 min

Calorie Balance Analysis

Calorie Intake
1,881
from food
Calories Burned
1,258
during workout
Net Balance: +623 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~925 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
21 years
Gender
Female
Weight
73.8 kg
Height
1.93 m
BMI
19.8
Normal
Body Fat
24.8%
Lean Mass
55.5 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 2.5 liters of water daily.

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