Bicep Curls

Intermediate
Quadriceps, Calves, Glutes Pull-up Bar
Cardio

Benefits

Improves posture and strengthens upper back

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 12 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
64
Average BPM
163
98% of max
Max BPM
166

Heart Rate Reserve: 97% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,326
Calories
265.3g
Carbs
106.4g
Protein
71.3g
Fats

Micronutrients

Sugar: 14.8g
Sodium: 155.8mg
Cholesterol: 266.1mg
Serving: 344.6g

Meal Preparation

Method: Grilled
Prep: 14 min
Cook: 32 min

Calorie Balance Analysis

Calorie Intake
1,326
from food
Calories Burned
1,259
during workout
Net Balance: +67 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~473 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.6 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
Male
Weight
45.1 kg
Height
1.60 m
BMI
17.6
Underweight
Body Fat
20.6%
Lean Mass
35.8 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 2.6 liters of water daily.

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