Tricep Extensions

Advanced
Glutes, Hamstrings, Core None or Dumbbell
Strength

Benefits

Improves balance and 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 5 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
61
Average BPM
125
78% of max
Max BPM
161

Heart Rate Reserve: 64% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

2,969
Calories
222.0g
Carbs
89.4g
Protein
59.3g
Fats

Micronutrients

Sugar: 1.6g
Sodium: 1,450.6mg
Cholesterol: 291.7mg
Serving: 417.5g

Meal Preparation

Method: Raw
Prep: 17 min
Cook: 24 min

Calorie Balance Analysis

Calorie Intake
2,969
from food
Calories Burned
1,356
during workout
Net Balance: +1,613 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,015 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.2 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
Female
Weight
115.5 kg
Height
1.91 m
BMI
31.7
Obese
Body Fat
32.6%
Lean Mass
77.8 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 3.2 liters of water daily.

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