Bicep Curls

Advanced
Core, Shoulders, Hips Cable Machine or Resistance Band
HIIT

Benefits

Improves posture and back 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 23 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
52
Average BPM
126
68% of max
Max BPM
185

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

1,646
Calories
213.5g
Carbs
86.4g
Protein
57.7g
Fats

Micronutrients

Sugar: 35.1g
Sodium: 1,715.6mg
Cholesterol: 54.7mg
Serving: 129.1g

Meal Preparation

Method: Grilled
Prep: 18 min
Cook: 96 min

Calorie Balance Analysis

Calorie Intake
1,646
from food
Calories Burned
1,820
during workout
Net Balance: -174 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~912 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
48 years
Gender
Female
Weight
56.6 kg
Height
1.52 m
BMI
24.5
Normal
Body Fat
27.7%
Lean Mass
40.9 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 2.1 liters of water daily.

Related Exercises