Bicep Curls

Beginner
Lower Back, Glutes Parallel Bars or Chair
Yoga

Benefits

Targets abdominal muscles

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 21 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
67
Average BPM
120
70% of max
Max BPM
170

Heart Rate Reserve: 51% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,876
Calories
296.6g
Carbs
119.1g
Protein
78.8g
Fats

Micronutrients

Sugar: 43.6g
Sodium: 1,409.4mg
Cholesterol: 173.9mg
Serving: 337.7g

Meal Preparation

Method: Roasted
Prep: 18 min
Cook: 20 min

Calorie Balance Analysis

Calorie Intake
2,876
from food
Calories Burned
907
during workout
Net Balance: +1,969 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~847 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
44 years
Gender
Male
Weight
94.5 kg
Height
1.84 m
BMI
27.9
Overweight
Body Fat
25.8%
Lean Mass
70.2 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 3.1 liters of water daily.

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