Tricep Extensions

Intermediate
Lower Chest, Triceps Parallel Bars or Chair
Cardio

Benefits

Builds lower body power and endurance

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 3 sets of 12 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
69
Average BPM
136
76% of max
Max BPM
179

Heart Rate Reserve: 61% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

2,466
Calories
355.0g
Carbs
142.1g
Protein
94.9g
Fats

Micronutrients

Sugar: 25.9g
Sodium: 590.9mg
Cholesterol: 218.7mg
Serving: 143.4g

Meal Preparation

Method: Boiled
Prep: 46 min
Cook: 9 min

Calorie Balance Analysis

Calorie Intake
2,466
from food
Calories Burned
1,037
during workout
Net Balance: +1,429 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~613 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.7 liters/day

Sample User Profile

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

Age
41 years
Gender
Male
Weight
94.1 kg
Height
2.00 m
BMI
23.5
Normal
Body Fat
28.7%
Lean Mass
67.1 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 3.7 liters of water daily.

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