Tricep Extensions

Intermediate
Chest, Triceps, Shoulders Resistance Band
Yoga

Benefits

Targets abdominal muscles

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 25 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
50
Average BPM
125
68% of max
Max BPM
185

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,589
Calories
215.2g
Carbs
85.8g
Protein
56.8g
Fats

Micronutrients

Sugar: 45.0g
Sodium: 2,440.2mg
Cholesterol: 26.3mg
Serving: 238.1g

Meal Preparation

Method: Fried
Prep: 50 min
Cook: 94 min

Calorie Balance Analysis

Calorie Intake
1,589
from food
Calories Burned
1,457
during workout
Net Balance: +132 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,318 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
18 years
Gender
Male
Weight
63.8 kg
Height
1.59 m
BMI
25.2
Overweight
Body Fat
23.0%
Lean Mass
49.1 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 2.7 liters of water daily.

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