Bicep Curls

Intermediate
Full Core None or Dumbbell
Strength

Benefits

Targets lower abs

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 12 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
60
Average BPM
131
67% of max
Max BPM
195

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

1,255
Calories
229.5g
Carbs
91.6g
Protein
60.8g
Fats

Micronutrients

Sugar: 40.2g
Sodium: 1,999.9mg
Cholesterol: 268.6mg
Serving: 195.0g

Meal Preparation

Method: Boiled
Prep: 22 min
Cook: 73 min

Calorie Balance Analysis

Calorie Intake
1,255
from food
Calories Burned
1,476
during workout
Net Balance: -221 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~491 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
31 years
Gender
Male
Weight
48.8 kg
Height
1.51 m
BMI
21.4
Normal
Body Fat
24.3%
Lean Mass
36.9 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 2.0 liters of water daily.

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