Bicep Curls

Beginner
Calves Barbell
HIIT

Benefits

Improves lower back 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 5 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
73
Average BPM
152
88% of max
Max BPM
173

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,723
Calories
270.5g
Carbs
107.6g
Protein
71.9g
Fats

Micronutrients

Sugar: 36.0g
Sodium: 2,292.7mg
Cholesterol: 145.0mg
Serving: 434.9g

Meal Preparation

Method: Roasted
Prep: 7 min
Cook: 71 min

Calorie Balance Analysis

Calorie Intake
1,723
from food
Calories Burned
1,810
during workout
Net Balance: -87 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~899 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
49 years
Gender
Female
Weight
61.7 kg
Height
1.66 m
BMI
22.4
Normal
Body Fat
26.1%
Lean Mass
45.6 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 1.8 liters of water daily.

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