Bicep Curls

Beginner
Upper Chest, Triceps Resistance Band or Cable Machine
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 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
74
Average BPM
149
91% of max
Max BPM
164

Heart Rate Reserve: 84% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,449
Calories
296.7g
Carbs
119.0g
Protein
79.4g
Fats

Micronutrients

Sugar: 30.2g
Sodium: 1,686.9mg
Cholesterol: 151.1mg
Serving: 270.3g

Meal Preparation

Method: Steamed
Prep: 52 min
Cook: 119 min

Calorie Balance Analysis

Calorie Intake
1,449
from food
Calories Burned
1,017
during workout
Net Balance: +432 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~731 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
53 years
Gender
Female
Weight
47.8 kg
Height
1.76 m
BMI
15.4
Underweight
Body Fat
17.4%
Lean Mass
39.4 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 1.5 liters of water daily.

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