Bicep Curls

Intermediate
Core, Obliques None or Dumbbells
Strength

Benefits

Strengthens core and improves mobility

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
72
Average BPM
160
84% of max
Max BPM
189

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,685
Calories
244.8g
Carbs
98.3g
Protein
65.7g
Fats

Micronutrients

Sugar: 36.2g
Sodium: 384.4mg
Cholesterol: 289.3mg
Serving: 380.1g

Meal Preparation

Method: Raw
Prep: 7 min
Cook: 20 min

Calorie Balance Analysis

Calorie Intake
2,685
from food
Calories Burned
1,589
during workout
Net Balance: +1,096 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~986 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
25 years
Gender
Female
Weight
95.2 kg
Height
1.90 m
BMI
26.4
Overweight
Body Fat
29.4%
Lean Mass
67.2 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 2.4 liters of water daily.

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