Bicep Curls

Intermediate
Core Cable Machine
Cardio

Benefits

Improves core stability and balance

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 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
61
Average BPM
127
71% of max
Max BPM
179

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,356
Calories
307.3g
Carbs
123.3g
Protein
82.2g
Fats

Micronutrients

Sugar: 6.1g
Sodium: 1,814.0mg
Cholesterol: 111.8mg
Serving: 323.2g

Meal Preparation

Method: Baked
Prep: 43 min
Cook: 35 min

Calorie Balance Analysis

Calorie Intake
1,356
from food
Calories Burned
1,190
during workout
Net Balance: +166 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~889 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.7 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
52.1 kg
Height
1.74 m
BMI
17.2
Underweight
Body Fat
22.3%
Lean Mass
40.5 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 3.7 liters of water daily.

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