Tricep Extensions

Advanced
Calves Wall
Yoga

Benefits

Strengthens lower abs and hip flexors

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 24 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
58
Average BPM
163
88% of max
Max BPM
185

Heart Rate Reserve: 82% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,125
Calories
237.9g
Carbs
94.3g
Protein
63.7g
Fats

Micronutrients

Sugar: 21.3g
Sodium: 2,448.9mg
Cholesterol: 239.5mg
Serving: 481.7g

Meal Preparation

Method: Raw
Prep: 27 min
Cook: 27 min

Calorie Balance Analysis

Calorie Intake
1,125
from food
Calories Burned
1,065
during workout
Net Balance: +60 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,007 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.6 liters/day

Sample User Profile

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

Age
46 years
Gender
Female
Weight
45.1 kg
Height
1.76 m
BMI
14.6
Underweight
Body Fat
19.1%
Lean Mass
36.5 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 3.6 liters of water daily.

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