Bicep Curls

Beginner
Chest, Triceps, Shoulders Step or Box
Cardio

Benefits

Improves cardiovascular fitness

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
58
Average BPM
141
78% of max
Max BPM
182

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,477
Calories
228.0g
Carbs
90.7g
Protein
60.5g
Fats

Micronutrients

Sugar: 25.3g
Sodium: 423.7mg
Cholesterol: 104.5mg
Serving: 297.2g

Meal Preparation

Method: Baked
Prep: 35 min
Cook: 8 min

Calorie Balance Analysis

Calorie Intake
1,477
from food
Calories Burned
1,154
during workout
Net Balance: +323 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~915 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
50 years
Gender
Male
Weight
51.4 kg
Height
1.50 m
BMI
22.8
Normal
Body Fat
27.9%
Lean Mass
37.0 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 2.2 liters of water daily.

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