Tricep Extensions

Advanced
Quadriceps Parallel Bars or Chair
Strength

Benefits

Improves flexibility

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 19 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
63
Average BPM
127
65% of max
Max BPM
195

Heart Rate Reserve: 48% - Light intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,087
Calories
186.2g
Carbs
74.3g
Protein
49.3g
Fats

Micronutrients

Sugar: 39.1g
Sodium: 856.2mg
Cholesterol: 30.7mg
Serving: 380.8g

Meal Preparation

Method: Raw
Prep: 18 min
Cook: 15 min

Calorie Balance Analysis

Calorie Intake
2,087
from food
Calories Burned
1,427
during workout
Net Balance: +660 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,044 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
32 years
Gender
Female
Weight
83.6 kg
Height
1.74 m
BMI
27.6
Overweight
Body Fat
29.3%
Lean Mass
59.1 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 2.1 liters of water daily.

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