Bicep Curls

Beginner
Upper Back, Rear Deltoids Wall
HIIT

Benefits

Improves shoulder mobility and posture

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 21 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
53
Average BPM
140
75% of max
Max BPM
186

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,769
Calories
289.5g
Carbs
115.3g
Protein
77.4g
Fats

Micronutrients

Sugar: 3.4g
Sodium: 477.1mg
Cholesterol: 251.8mg
Serving: 334.5g

Meal Preparation

Method: Baked
Prep: 37 min
Cook: 91 min

Calorie Balance Analysis

Calorie Intake
2,769
from food
Calories Burned
1,858
during workout
Net Balance: +911 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,032 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
33 years
Gender
Female
Weight
102.4 kg
Height
1.75 m
BMI
33.4
Obese
Body Fat
35.0%
Lean Mass
66.6 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 2.2 liters of water daily.

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