Tricep Extensions

Intermediate
Upper Back, Rear Deltoids None or Dumbbells
Strength

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 17 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
68
Average BPM
120
63% of max
Max BPM
190

Heart Rate Reserve: 43% - Light intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,782
Calories
304.3g
Carbs
121.9g
Protein
81.0g
Fats

Micronutrients

Sugar: 34.0g
Sodium: 1,248.2mg
Cholesterol: 55.6mg
Serving: 288.0g

Meal Preparation

Method: Roasted
Prep: 6 min
Cook: 91 min

Calorie Balance Analysis

Calorie Intake
1,782
from food
Calories Burned
1,294
during workout
Net Balance: +488 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~801 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
29 years
Gender
Male
Weight
72.0 kg
Height
1.55 m
BMI
30.0
Overweight
Body Fat
30.3%
Lean Mass
50.2 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 2.4 liters of water daily.

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