Tricep Extensions

Intermediate
Upper Chest, Triceps None or Dumbbell
Yoga

Benefits

Builds 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 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
66
Average BPM
135
71% of max
Max BPM
189

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,371
Calories
214.7g
Carbs
86.3g
Protein
57.1g
Fats

Micronutrients

Sugar: 46.3g
Sodium: 119.9mg
Cholesterol: 290.6mg
Serving: 427.6g

Meal Preparation

Method: Baked
Prep: 32 min
Cook: 26 min

Calorie Balance Analysis

Calorie Intake
2,371
from food
Calories Burned
1,232
during workout
Net Balance: +1,139 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,140 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
37 years
Gender
Female
Weight
88.6 kg
Height
1.95 m
BMI
23.3
Normal
Body Fat
21.4%
Lean Mass
69.6 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 3.5 liters of water daily.

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