Bicep Curls

Beginner
Chest, Triceps, Shoulders None or Dumbbells
HIIT

Benefits

Isolates triceps

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 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
55
Average BPM
141
86% of max
Max BPM
164

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,338
Calories
305.4g
Carbs
122.4g
Protein
81.9g
Fats

Micronutrients

Sugar: 31.7g
Sodium: 2,159.3mg
Cholesterol: 139.7mg
Serving: 273.9g

Meal Preparation

Method: Roasted
Prep: 8 min
Cook: 31 min

Calorie Balance Analysis

Calorie Intake
2,338
from food
Calories Burned
1,504
during workout
Net Balance: +834 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~824 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
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
45 years
Gender
Male
Weight
81.7 kg
Height
1.61 m
BMI
31.5
Obese
Body Fat
32.5%
Lean Mass
55.1 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.

Related Exercises