Bicep Curls

Intermediate
Upper Chest, Triceps None or Dumbbell
Cardio

Benefits

Activates and strengthens glutes

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 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
58
Average BPM
148
79% of max
Max BPM
187

Heart Rate Reserve: 70% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,218
Calories
203.1g
Carbs
81.7g
Protein
54.4g
Fats

Micronutrients

Sugar: 49.9g
Sodium: 795.4mg
Cholesterol: 79.7mg
Serving: 358.8g

Meal Preparation

Method: Boiled
Prep: 31 min
Cook: 33 min

Calorie Balance Analysis

Calorie Intake
2,218
from food
Calories Burned
1,581
during workout
Net Balance: +637 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~428 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
38 years
Gender
Female
Weight
81.2 kg
Height
1.71 m
BMI
27.8
Overweight
Body Fat
27.1%
Lean Mass
59.2 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 3.5 liters of water daily.

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