Tricep Extensions

Advanced
Back, Core, Shoulders Parallel Bars or Chair
Yoga

Benefits

Improves hip power and cardiovascular fitness

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 22 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
72
Average BPM
139
70% of max
Max BPM
199

Heart Rate Reserve: 53% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,068
Calories
281.1g
Carbs
112.8g
Protein
75.1g
Fats

Micronutrients

Sugar: 8.0g
Sodium: 2,169.1mg
Cholesterol: 24.2mg
Serving: 361.3g

Meal Preparation

Method: Fried
Prep: 8 min
Cook: 60 min

Calorie Balance Analysis

Calorie Intake
2,068
from food
Calories Burned
718
during workout
Net Balance: +1,350 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~760 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
26 years
Gender
Male
Weight
76.6 kg
Height
1.63 m
BMI
28.8
Overweight
Body Fat
30.5%
Lean Mass
53.3 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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