Tricep Extensions

Advanced
Upper Chest, Triceps None or Dumbbell
Strength

Benefits

Builds back 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 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
51
Average BPM
168
104% of max
Max BPM
162

Heart Rate Reserve: 105% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,954
Calories
271.5g
Carbs
108.0g
Protein
72.4g
Fats

Micronutrients

Sugar: 13.2g
Sodium: 1,555.5mg
Cholesterol: 191.1mg
Serving: 394.9g

Meal Preparation

Method: Steamed
Prep: 29 min
Cook: 90 min

Calorie Balance Analysis

Calorie Intake
1,954
from food
Calories Burned
515
during workout
Net Balance: +1,439 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~352 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
41 years
Gender
Male
Weight
72.7 kg
Height
1.96 m
BMI
18.9
Normal
Body Fat
23.5%
Lean Mass
55.5 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 2.5 liters of water daily.

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