Bicep Curls

Beginner
Legs, Core Bench or Sturdy Surface
Strength

Benefits

Improves lower 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 4 sets of 25 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
120
70% of max
Max BPM
172

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,831
Calories
197.6g
Carbs
79.7g
Protein
52.8g
Fats

Micronutrients

Sugar: 43.8g
Sodium: 1,655.6mg
Cholesterol: 218.0mg
Serving: 458.9g

Meal Preparation

Method: Baked
Prep: 8 min
Cook: 70 min

Calorie Balance Analysis

Calorie Intake
1,831
from food
Calories Burned
1,402
during workout
Net Balance: +429 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~946 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.6 liters/day

Sample User Profile

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

Age
30 years
Gender
Male
Weight
60.8 kg
Height
1.55 m
BMI
25.3
Overweight
Body Fat
28.7%
Lean Mass
43.3 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 1.6 liters of water daily.

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