Tricep Extensions

Intermediate
Upper Chest, Triceps Dumbbells or Barbell
Cardio

Benefits

Improves unilateral leg strength and balance

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 17 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
63
Average BPM
128
70% of max
Max BPM
184

Heart Rate Reserve: 54% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,306
Calories
175.9g
Carbs
70.2g
Protein
47.0g
Fats

Micronutrients

Sugar: 5.0g
Sodium: 644.9mg
Cholesterol: 291.5mg
Serving: 371.3g

Meal Preparation

Method: Raw
Prep: 20 min
Cook: 65 min

Calorie Balance Analysis

Calorie Intake
1,306
from food
Calories Burned
1,286
during workout
Net Balance: +20 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~894 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.6 liters/day

Sample User Profile

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

Age
19 years
Gender
Male
Weight
46.3 kg
Height
1.63 m
BMI
17.4
Underweight
Body Fat
22.9%
Lean Mass
35.7 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 1.6 liters of water daily.

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