Bicep Curls

Intermediate
Glutes, Hamstrings, Core Parallel Bars or Chair
Cardio

Benefits

Builds unilateral leg strength and balance

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 22 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
66
Average BPM
160
86% of max
Max BPM
186

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,867
Calories
322.8g
Carbs
129.6g
Protein
85.7g
Fats

Micronutrients

Sugar: 5.4g
Sodium: 1,439.3mg
Cholesterol: 14.6mg
Serving: 249.3g

Meal Preparation

Method: Raw
Prep: 39 min
Cook: 42 min

Calorie Balance Analysis

Calorie Intake
1,867
from food
Calories Burned
1,189
during workout
Net Balance: +678 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~914 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
23 years
Gender
Male
Weight
67.8 kg
Height
1.61 m
BMI
26.1
Overweight
Body Fat
29.9%
Lean Mass
47.5 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 1.8 liters of water daily.

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