Bicep Curls

Beginner
Core, Lower Back Bench or Step
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 4 sets of 16 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
65
Average BPM
158
84% of max
Max BPM
188

Heart Rate Reserve: 76% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,326
Calories
225.9g
Carbs
90.3g
Protein
60.5g
Fats

Micronutrients

Sugar: 5.9g
Sodium: 857.4mg
Cholesterol: 272.5mg
Serving: 167.8g

Meal Preparation

Method: Grilled
Prep: 27 min
Cook: 47 min

Calorie Balance Analysis

Calorie Intake
2,326
from food
Calories Burned
1,302
during workout
Net Balance: +1,024 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,140 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
42 years
Gender
Female
Weight
88.2 kg
Height
1.93 m
BMI
23.7
Normal
Body Fat
23.2%
Lean Mass
67.7 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 3.5 liters of water daily.

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