Bicep Curls

Advanced
Calves Bench or Step
Cardio

Benefits

Improves core stability

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 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
61
Average BPM
140
86% of max
Max BPM
163

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,291
Calories
189.3g
Carbs
75.9g
Protein
50.1g
Fats

Micronutrients

Sugar: 28.6g
Sodium: 1,301.2mg
Cholesterol: 291.5mg
Serving: 184.8g

Meal Preparation

Method: Fried
Prep: 48 min
Cook: 106 min

Calorie Balance Analysis

Calorie Intake
2,291
from food
Calories Burned
677
during workout
Net Balance: +1,614 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~518 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.6 liters/day

Sample User Profile

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

Age
39 years
Gender
Female
Weight
85.5 kg
Height
1.89 m
BMI
23.9
Normal
Body Fat
24.5%
Lean Mass
64.5 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 3.6 liters of water daily.

Related Exercises