Tricep Extensions

Beginner
Upper Chest, Triceps Bench or Step
Cardio

Benefits

Strengthens back and legs

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 20 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
54
Average BPM
139
78% of max
Max BPM
178

Heart Rate Reserve: 69% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,939
Calories
180.6g
Carbs
72.4g
Protein
48.4g
Fats

Micronutrients

Sugar: 11.3g
Sodium: 1,605.1mg
Cholesterol: 139.2mg
Serving: 125.5g

Meal Preparation

Method: Baked
Prep: 45 min
Cook: 32 min

Calorie Balance Analysis

Calorie Intake
1,939
from food
Calories Burned
1,244
during workout
Net Balance: +695 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~949 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
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
51 years
Gender
Male
Weight
71.0 kg
Height
1.55 m
BMI
29.6
Overweight
Body Fat
27.8%
Lean Mass
51.3 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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