Bicep Curls

Intermediate
Full Body None or Dumbbells
HIIT

Benefits

Strengthens shoulders

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 4 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
54
Average BPM
132
68% of max
Max BPM
195

Heart Rate Reserve: 55% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

3,126
Calories
209.0g
Carbs
82.7g
Protein
55.2g
Fats

Micronutrients

Sugar: 35.6g
Sodium: 355.6mg
Cholesterol: 135.1mg
Serving: 162.5g

Meal Preparation

Method: Boiled
Prep: 13 min
Cook: 85 min

Calorie Balance Analysis

Calorie Intake
3,126
from food
Calories Burned
1,950
during workout
Net Balance: +1,176 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,110 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
36 years
Gender
Male
Weight
121.8 kg
Height
1.93 m
BMI
32.7
Obese
Body Fat
33.4%
Lean Mass
81.1 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 3.4 liters of water daily.

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