Tricep Extensions

Intermediate
Chest, Triceps, Shoulders Parallel Bars or Chair
Yoga

Benefits

Builds unilateral leg strength

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 23 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
167
100% of max
Max BPM
167

Heart Rate Reserve: 100% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,873
Calories
155.5g
Carbs
62.4g
Protein
41.6g
Fats

Micronutrients

Sugar: 0.9g
Sodium: 258.5mg
Cholesterol: 136.3mg
Serving: 308.8g

Meal Preparation

Method: Steamed
Prep: 31 min
Cook: 117 min

Calorie Balance Analysis

Calorie Intake
1,873
from food
Calories Burned
770
during workout
Net Balance: +1,103 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~753 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
20 years
Gender
Male
Weight
71.1 kg
Height
1.58 m
BMI
28.5
Overweight
Body Fat
30.4%
Lean Mass
49.5 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 1.5 liters of water daily.

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