Bicep Curls

Intermediate
Quadriceps, Glutes Dumbbells
Cardio

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 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
55
Average BPM
156
91% of max
Max BPM
171

Heart Rate Reserve: 87% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,361
Calories
243.6g
Carbs
96.8g
Protein
64.1g
Fats

Micronutrients

Sugar: 24.2g
Sodium: 964.3mg
Cholesterol: 277.2mg
Serving: 334.0g

Meal Preparation

Method: Boiled
Prep: 28 min
Cook: 89 min

Calorie Balance Analysis

Calorie Intake
1,361
from food
Calories Burned
1,121
during workout
Net Balance: +240 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~790 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
53 years
Gender
Female
Weight
47.8 kg
Height
1.60 m
BMI
18.7
Normal
Body Fat
19.7%
Lean Mass
38.4 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 2.3 liters of water daily.

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