Bicep Curls

Beginner
Shoulders Dumbbells
Cardio

Benefits

Advanced core exercise

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 15 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
50
Average BPM
121
74% of max
Max BPM
163

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,987
Calories
183.1g
Carbs
73.1g
Protein
48.9g
Fats

Micronutrients

Sugar: 33.8g
Sodium: 340.9mg
Cholesterol: 240.1mg
Serving: 394.7g

Meal Preparation

Method: Roasted
Prep: 50 min
Cook: 84 min

Calorie Balance Analysis

Calorie Intake
1,987
from food
Calories Burned
1,207
during workout
Net Balance: +780 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~960 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
26 years
Gender
Male
Weight
72.9 kg
Height
1.67 m
BMI
26.2
Overweight
Body Fat
24.2%
Lean Mass
55.3 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 1.9 liters of water daily.

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