Bicep Curls

Beginner
Triceps, Chest Step or Box
Strength

Benefits

Strengthens core and improves mobility

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 18 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
71
Average BPM
131
67% of max
Max BPM
195

Heart Rate Reserve: 49% - Light intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,565
Calories
212.1g
Carbs
84.1g
Protein
56.5g
Fats

Micronutrients

Sugar: 41.4g
Sodium: 2,256.7mg
Cholesterol: 240.9mg
Serving: 263.8g

Meal Preparation

Method: Boiled
Prep: 24 min
Cook: 62 min

Calorie Balance Analysis

Calorie Intake
1,565
from food
Calories Burned
1,532
during workout
Net Balance: +33 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~994 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
47 years
Gender
Male
Weight
59.1 kg
Height
1.79 m
BMI
18.5
Underweight
Body Fat
22.6%
Lean Mass
45.8 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 2.4 liters of water daily.

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