Bicep Curls

Advanced
Quadriceps, Hamstrings, Glutes None or Dumbbells
Yoga

Benefits

Improves hip power and cardiovascular fitness

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 10 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
62
Average BPM
160
96% of max
Max BPM
167

Heart Rate Reserve: 93% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

3,217
Calories
297.4g
Carbs
119.0g
Protein
79.2g
Fats

Micronutrients

Sugar: 3.8g
Sodium: 2,346.7mg
Cholesterol: 120.7mg
Serving: 371.5g

Meal Preparation

Method: Raw
Prep: 46 min
Cook: 29 min

Calorie Balance Analysis

Calorie Intake
3,217
from food
Calories Burned
863
during workout
Net Balance: +2,354 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~342 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
26 years
Gender
Female
Weight
127.7 kg
Height
1.73 m
BMI
42.7
Obese
Body Fat
35.0%
Lean Mass
83.0 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 2.9 liters of water daily.

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