Bicep Curls

Intermediate
Core, Obliques Resistance Band
Yoga

Benefits

Improves balance and leg 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 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
70
Average BPM
144
90% of max
Max BPM
160

Heart Rate Reserve: 82% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,906
Calories
337.0g
Carbs
134.4g
Protein
89.8g
Fats

Micronutrients

Sugar: 41.4g
Sodium: 517.6mg
Cholesterol: 200.1mg
Serving: 299.5g

Meal Preparation

Method: Steamed
Prep: 54 min
Cook: 42 min

Calorie Balance Analysis

Calorie Intake
1,906
from food
Calories Burned
1,547
during workout
Net Balance: +359 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,375 calories

Training Recommendations

Workout Frequency: 5 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
31 years
Gender
Male
Weight
64.7 kg
Height
1.70 m
BMI
22.4
Normal
Body Fat
23.4%
Lean Mass
49.5 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 2.7 liters of water daily.

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