Bicep Curls

Beginner
Back, Hamstrings, Glutes Parallel Bars or Chair
Cardio

Benefits

Activates and strengthens glutes

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 24 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
74
Average BPM
134
69% of max
Max BPM
193

Heart Rate Reserve: 50% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,328
Calories
296.2g
Carbs
117.7g
Protein
78.9g
Fats

Micronutrients

Sugar: 25.6g
Sodium: 868.2mg
Cholesterol: 47.9mg
Serving: 206.4g

Meal Preparation

Method: Grilled
Prep: 38 min
Cook: 111 min

Calorie Balance Analysis

Calorie Intake
2,328
from food
Calories Burned
820
during workout
Net Balance: +1,508 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~649 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
51 years
Gender
Female
Weight
78.6 kg
Height
1.51 m
BMI
34.5
Obese
Body Fat
31.0%
Lean Mass
54.2 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 2.6 liters of water daily.

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