Bicep Curls

Intermediate
Lower Chest, Triceps Bench, Barbell
Yoga

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 4 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
70
Average BPM
122
70% of max
Max BPM
174

Heart Rate Reserve: 50% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

2,963
Calories
246.3g
Carbs
97.9g
Protein
65.6g
Fats

Micronutrients

Sugar: 16.0g
Sodium: 2,099.0mg
Cholesterol: 82.4mg
Serving: 101.0g

Meal Preparation

Method: Roasted
Prep: 50 min
Cook: 112 min

Calorie Balance Analysis

Calorie Intake
2,963
from food
Calories Burned
992
during workout
Net Balance: +1,971 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,031 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
27 years
Gender
Female
Weight
107.9 kg
Height
1.80 m
BMI
33.3
Obese
Body Fat
31.6%
Lean Mass
73.8 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 2.5 liters of water daily.

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