Bicep Curls

Advanced
Chest, Triceps, Shoulders Bench, Barbell
Yoga

Benefits

Advanced core exercise

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 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
68
Average BPM
149
87% of max
Max BPM
171

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

2,115
Calories
256.9g
Carbs
101.5g
Protein
68.0g
Fats

Micronutrients

Sugar: 20.7g
Sodium: 930.3mg
Cholesterol: 8.3mg
Serving: 138.0g

Meal Preparation

Method: Boiled
Prep: 53 min
Cook: 35 min

Calorie Balance Analysis

Calorie Intake
2,115
from food
Calories Burned
470
during workout
Net Balance: +1,645 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~496 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
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
47 years
Gender
Male
Weight
79.9 kg
Height
1.77 m
BMI
25.5
Overweight
Body Fat
28.4%
Lean Mass
57.2 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 3.5 liters of water daily.

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