Tricep Extensions

Advanced
Lower Back, Glutes Parallel Bars or Chair
Cardio

Benefits

Advanced core exercise

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 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
51
Average BPM
128
79% of max
Max BPM
161

Heart Rate Reserve: 70% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,705
Calories
180.1g
Carbs
71.6g
Protein
49.2g
Fats

Micronutrients

Sugar: 31.9g
Sodium: 103.1mg
Cholesterol: 147.4mg
Serving: 492.0g

Meal Preparation

Method: Roasted
Prep: 52 min
Cook: 23 min

Calorie Balance Analysis

Calorie Intake
1,705
from food
Calories Burned
1,698
during workout
Net Balance: +7 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,175 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
35 years
Gender
Male
Weight
59.4 kg
Height
1.72 m
BMI
20.1
Normal
Body Fat
25.6%
Lean Mass
44.2 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 2.7 liters of water daily.

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