Tricep Extensions

Beginner
Glutes, Hamstrings, Core Bench or Chair
HIIT

Benefits

Strengthens lower abs and hip flexors

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
52
Average BPM
142
75% of max
Max BPM
189

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,785
Calories
255.8g
Carbs
102.3g
Protein
68.5g
Fats

Micronutrients

Sugar: 9.0g
Sodium: 1,372.1mg
Cholesterol: 224.2mg
Serving: 421.2g

Meal Preparation

Method: Roasted
Prep: 56 min
Cook: 24 min

Calorie Balance Analysis

Calorie Intake
1,785
from food
Calories Burned
1,746
during workout
Net Balance: +39 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~996 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
56 years
Gender
Female
Weight
66.9 kg
Height
1.59 m
BMI
26.5
Overweight
Body Fat
30.2%
Lean Mass
46.7 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 1.9 liters of water daily.

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