Bicep Curls

Beginner
Lower Back, Glutes Cable Machine or Resistance Band
Cardio

Benefits

Targets abdominal muscles

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
57
Average BPM
167
94% of max
Max BPM
179

Heart Rate Reserve: 91% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,869
Calories
180.0g
Carbs
71.7g
Protein
48.1g
Fats

Micronutrients

Sugar: 3.4g
Sodium: 1,330.1mg
Cholesterol: 103.5mg
Serving: 255.2g

Meal Preparation

Method: Grilled
Prep: 31 min
Cook: 18 min

Calorie Balance Analysis

Calorie Intake
1,869
from food
Calories Burned
1,170
during workout
Net Balance: +699 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~817 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
55 years
Gender
Female
Weight
70.0 kg
Height
1.82 m
BMI
21.1
Normal
Body Fat
21.9%
Lean Mass
54.7 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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