Bicep Curls

Intermediate
Calves Resistance Band or Cable Machine
Cardio

Benefits

Advanced core exercise

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 20 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
53
Average BPM
158
97% of max
Max BPM
162

Heart Rate Reserve: 96% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

1,434
Calories
218.3g
Carbs
87.7g
Protein
58.0g
Fats

Micronutrients

Sugar: 47.6g
Sodium: 593.9mg
Cholesterol: 10.2mg
Serving: 423.7g

Meal Preparation

Method: Grilled
Prep: 16 min
Cook: 24 min

Calorie Balance Analysis

Calorie Intake
1,434
from food
Calories Burned
1,351
during workout
Net Balance: +83 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~959 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
34 years
Gender
Female
Weight
50.5 kg
Height
1.62 m
BMI
19.2
Normal
Body Fat
17.0%
Lean Mass
41.9 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 2.4 liters of water daily.

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