Tricep Extensions

Advanced
Calves Cable Machine
Strength

Benefits

Targets lower chest

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 22 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
62
Average BPM
135
70% of max
Max BPM
192

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,688
Calories
308.6g
Carbs
124.2g
Protein
83.0g
Fats

Micronutrients

Sugar: 41.2g
Sodium: 132.0mg
Cholesterol: 172.0mg
Serving: 310.0g

Meal Preparation

Method: Fried
Prep: 52 min
Cook: 112 min

Calorie Balance Analysis

Calorie Intake
1,688
from food
Calories Burned
1,108
during workout
Net Balance: +580 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~781 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
49 years
Gender
Male
Weight
57.4 kg
Height
1.89 m
BMI
16.1
Underweight
Body Fat
20.7%
Lean Mass
45.5 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 3.5 liters of water daily.

Related Exercises