Bicep Curls

Beginner
Glutes, Hamstrings, Core Resistance Band
Cardio

Benefits

Targets abdominal muscles

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
63
Average BPM
140
73% of max
Max BPM
192

Heart Rate Reserve: 60% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,180
Calories
233.5g
Carbs
93.0g
Protein
62.0g
Fats

Micronutrients

Sugar: 33.6g
Sodium: 692.8mg
Cholesterol: 114.9mg
Serving: 307.4g

Meal Preparation

Method: Boiled
Prep: 39 min
Cook: 10 min

Calorie Balance Analysis

Calorie Intake
2,180
from food
Calories Burned
1,410
during workout
Net Balance: +770 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,039 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
28 years
Gender
Male
Weight
70.8 kg
Height
1.67 m
BMI
25.4
Overweight
Body Fat
25.9%
Lean Mass
52.5 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 1.5 liters of water daily.

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