Bicep Curls

Beginner
Calves Resistance Band or Cable Machine
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 5 sets of 16 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
141
73% of max
Max BPM
194

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,823
Calories
201.7g
Carbs
81.8g
Protein
54.3g
Fats

Micronutrients

Sugar: 35.0g
Sodium: 2,131.3mg
Cholesterol: 206.0mg
Serving: 429.9g

Meal Preparation

Method: Fried
Prep: 9 min
Cook: 21 min

Calorie Balance Analysis

Calorie Intake
1,823
from food
Calories Burned
1,851
during workout
Net Balance: -28 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,297 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
42 years
Gender
Male
Weight
59.4 kg
Height
1.74 m
BMI
19.6
Normal
Body Fat
21.6%
Lean Mass
46.5 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 2.7 liters of water daily.

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