Bicep Curls

Advanced
Shoulders, Triceps Box or Platform
Cardio

Benefits

Strengthens back and legs

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 20 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
158
84% of max
Max BPM
188

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,315
Calories
324.7g
Carbs
129.5g
Protein
86.8g
Fats

Micronutrients

Sugar: 18.1g
Sodium: 1,474.4mg
Cholesterol: 42.9mg
Serving: 485.7g

Meal Preparation

Method: Boiled
Prep: 47 min
Cook: 105 min

Calorie Balance Analysis

Calorie Intake
1,315
from food
Calories Burned
555
during workout
Net Balance: +760 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~303 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
38 years
Gender
Female
Weight
44.8 kg
Height
1.79 m
BMI
14.0
Underweight
Body Fat
18.3%
Lean Mass
36.7 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 2.8 liters of water daily.

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