Tricep Extensions

Intermediate
Upper Back, Rear Deltoids Bench or Chair
Yoga

Benefits

Improves 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 15 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
59
Average BPM
148
81% of max
Max BPM
183

Heart Rate Reserve: 72% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,542
Calories
204.1g
Carbs
81.4g
Protein
54.4g
Fats

Micronutrients

Sugar: 7.8g
Sodium: 1,231.2mg
Cholesterol: 183.0mg
Serving: 435.1g

Meal Preparation

Method: Fried
Prep: 7 min
Cook: 113 min

Calorie Balance Analysis

Calorie Intake
1,542
from food
Calories Burned
1,519
during workout
Net Balance: +23 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,332 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
38 years
Gender
Female
Weight
56.3 kg
Height
1.71 m
BMI
19.2
Normal
Body Fat
19.3%
Lean Mass
45.4 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 2.7 liters of water daily.

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