Bicep Curls

Intermediate
Core Parallel Bars or Chair
Strength

Benefits

Combines lower body and upper body strength

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 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
61
Average BPM
129
75% of max
Max BPM
171

Heart Rate Reserve: 61% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,231
Calories
419.6g
Carbs
166.9g
Protein
111.9g
Fats

Micronutrients

Sugar: 32.5g
Sodium: 1,531.3mg
Cholesterol: 17.9mg
Serving: 387.2g

Meal Preparation

Method: Grilled
Prep: 44 min
Cook: 114 min

Calorie Balance Analysis

Calorie Intake
1,231
from food
Calories Burned
1,385
during workout
Net Balance: -154 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~843 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.7 liters/day

Sample User Profile

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

Age
54 years
Gender
Female
Weight
43.2 kg
Height
1.65 m
BMI
15.9
Underweight
Body Fat
17.2%
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 1.7 liters of water daily.

Related Exercises