Bicep Curls

Intermediate
Quadriceps Barbell
Yoga

Benefits

Enhances full-body coordination and stability

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 17 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
72
Average BPM
136
73% of max
Max BPM
187

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,344
Calories
331.0g
Carbs
132.0g
Protein
88.0g
Fats

Micronutrients

Sugar: 11.4g
Sodium: 1,431.5mg
Cholesterol: 264.7mg
Serving: 299.1g

Meal Preparation

Method: Fried
Prep: 55 min
Cook: 23 min

Calorie Balance Analysis

Calorie Intake
1,344
from food
Calories Burned
535
during workout
Net Balance: +809 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~547 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
43 years
Gender
Female
Weight
53.2 kg
Height
1.59 m
BMI
21.0
Normal
Body Fat
22.1%
Lean Mass
41.4 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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