Tricep Extensions

Advanced
Quadriceps, Calves, Glutes Parallel Bars or Chair
HIIT

Benefits

Builds explosive power

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 21 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
64
Average BPM
140
72% of max
Max BPM
195

Heart Rate Reserve: 58% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

2,275
Calories
269.4g
Carbs
107.4g
Protein
72.5g
Fats

Micronutrients

Sugar: 18.3g
Sodium: 2,398.3mg
Cholesterol: 278.8mg
Serving: 255.8g

Meal Preparation

Method: Raw
Prep: 51 min
Cook: 89 min

Calorie Balance Analysis

Calorie Intake
2,275
from food
Calories Burned
1,405
during workout
Net Balance: +870 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~830 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
54 years
Gender
Male
Weight
87.0 kg
Height
1.95 m
BMI
22.9
Normal
Body Fat
25.7%
Lean Mass
64.6 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 3.4 liters of water daily.

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