Bicep Curls

Intermediate
Obliques, Core Low Bar or TRX
Strength

Benefits

Strengthens core and improves mobility

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 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
61
Average BPM
132
69% of max
Max BPM
192

Heart Rate Reserve: 54% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,984
Calories
268.4g
Carbs
108.5g
Protein
72.2g
Fats

Micronutrients

Sugar: 33.8g
Sodium: 516.4mg
Cholesterol: 238.1mg
Serving: 310.3g

Meal Preparation

Method: Baked
Prep: 10 min
Cook: 46 min

Calorie Balance Analysis

Calorie Intake
1,984
from food
Calories Burned
1,478
during workout
Net Balance: +506 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~944 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
34 years
Gender
Female
Weight
68.5 kg
Height
1.50 m
BMI
30.4
Obese
Body Fat
29.4%
Lean Mass
48.3 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 2.1 liters of water daily.

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