Bicep Curls

Advanced
Quadriceps, Hamstrings, Glutes Bench or Chair
Yoga

Benefits

Builds shoulder width

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 23 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
67
Average BPM
134
79% of max
Max BPM
170

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

2,031
Calories
241.5g
Carbs
97.5g
Protein
64.9g
Fats

Micronutrients

Sugar: 46.8g
Sodium: 434.2mg
Cholesterol: 239.6mg
Serving: 415.2g

Meal Preparation

Method: Roasted
Prep: 13 min
Cook: 18 min

Calorie Balance Analysis

Calorie Intake
2,031
from food
Calories Burned
902
during workout
Net Balance: +1,129 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~889 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.1 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
72.7 kg
Height
1.65 m
BMI
26.7
Overweight
Body Fat
25.8%
Lean Mass
53.9 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 2.1 liters of water daily.

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