Tricep Extensions

Intermediate
Upper Back, Rear Deltoids Wall
HIIT

Benefits

Improves core stability and upper body 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 4 sets of 23 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
64
Average BPM
155
78% of max
Max BPM
199

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,162
Calories
274.3g
Carbs
110.3g
Protein
72.8g
Fats

Micronutrients

Sugar: 21.5g
Sodium: 2,063.9mg
Cholesterol: 58.1mg
Serving: 259.3g

Meal Preparation

Method: Boiled
Prep: 44 min
Cook: 44 min

Calorie Balance Analysis

Calorie Intake
1,162
from food
Calories Burned
1,805
during workout
Net Balance: -643 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,019 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
50 years
Gender
Female
Weight
50.9 kg
Height
1.71 m
BMI
17.4
Underweight
Body Fat
23.1%
Lean Mass
39.2 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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