Bicep Curls

Intermediate
Lower Chest, Triceps Bench, Barbell
HIIT

Benefits

Strengthens lower body

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 18 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
74
Average BPM
152
83% of max
Max BPM
183

Heart Rate Reserve: 72% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

2,807
Calories
185.2g
Carbs
74.1g
Protein
49.3g
Fats

Micronutrients

Sugar: 25.1g
Sodium: 2,027.4mg
Cholesterol: 194.5mg
Serving: 397.6g

Meal Preparation

Method: Fried
Prep: 40 min
Cook: 60 min

Calorie Balance Analysis

Calorie Intake
2,807
from food
Calories Burned
1,848
during workout
Net Balance: +959 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,026 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.3 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
Male
Weight
106.1 kg
Height
1.60 m
BMI
41.4
Obese
Body Fat
35.0%
Lean Mass
68.9 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 3.3 liters of water daily.

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