Bicep Curls

Advanced
Chest, Triceps Wall
Strength

Benefits

Targets obliques and improves core rotation

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 15 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
71
Average BPM
153
79% of max
Max BPM
194

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

1,470
Calories
332.8g
Carbs
133.1g
Protein
88.4g
Fats

Micronutrients

Sugar: 23.8g
Sodium: 1,935.1mg
Cholesterol: 116.9mg
Serving: 99.2g

Meal Preparation

Method: Baked
Prep: 34 min
Cook: 47 min

Calorie Balance Analysis

Calorie Intake
1,470
from food
Calories Burned
1,166
during workout
Net Balance: +304 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~711 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
45 years
Gender
Male
Weight
52.4 kg
Height
1.88 m
BMI
14.8
Underweight
Body Fat
17.3%
Lean Mass
43.3 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 2.9 liters of water daily.

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