Bicep Curls

Advanced
Quadriceps Barbell
Yoga

Benefits

Targets biceps and forearms

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 23 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
65
Average BPM
152
87% of max
Max BPM
176

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

2,409
Calories
196.8g
Carbs
78.1g
Protein
52.1g
Fats

Micronutrients

Sugar: 12.4g
Sodium: 2,194.2mg
Cholesterol: 200.8mg
Serving: 445.0g

Meal Preparation

Method: Boiled
Prep: 15 min
Cook: 53 min

Calorie Balance Analysis

Calorie Intake
2,409
from food
Calories Burned
1,374
during workout
Net Balance: +1,035 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,192 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 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
88.8 kg
Height
1.68 m
BMI
31.5
Obese
Body Fat
29.8%
Lean Mass
62.3 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 3.5 liters of water daily.

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