Bicep Curls

Intermediate
Full Body, Core, Shoulders Step or Box
Yoga

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 5 sets of 24 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
69
Average BPM
121
69% of max
Max BPM
177

Heart Rate Reserve: 48% - Light intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

937
Calories
183.5g
Carbs
73.6g
Protein
49.3g
Fats

Micronutrients

Sugar: 40.5g
Sodium: 135.2mg
Cholesterol: 268.4mg
Serving: 165.6g

Meal Preparation

Method: Grilled
Prep: 36 min
Cook: 79 min

Calorie Balance Analysis

Calorie Intake
937
from food
Calories Burned
719
during workout
Net Balance: +218 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~740 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
20 years
Gender
Female
Weight
44.1 kg
Height
1.61 m
BMI
17.0
Underweight
Body Fat
24.2%
Lean Mass
33.4 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 2.5 liters of water daily.

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