Bicep Curls

Advanced
Full Core Bench or Chair
Cardio

Benefits

Improves lower back strength

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 17 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
155
86% of max
Max BPM
180

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,737
Calories
210.7g
Carbs
83.6g
Protein
55.9g
Fats

Micronutrients

Sugar: 4.3g
Sodium: 2,325.0mg
Cholesterol: 216.5mg
Serving: 307.5g

Meal Preparation

Method: Baked
Prep: 40 min
Cook: 81 min

Calorie Balance Analysis

Calorie Intake
1,737
from food
Calories Burned
1,588
during workout
Net Balance: +149 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,086 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
46 years
Gender
Female
Weight
58.5 kg
Height
1.70 m
BMI
20.2
Normal
Body Fat
18.2%
Lean Mass
47.8 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 2.7 liters of water daily.

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