Bicep Curls

Beginner
Lower Chest, Triceps Bench or Sturdy Surface
Strength

Benefits

Strengthens lower abs and hip flexors

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 16 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
126
65% of max
Max BPM
194

Heart Rate Reserve: 43% - Light intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,428
Calories
240.8g
Carbs
96.5g
Protein
64.5g
Fats

Micronutrients

Sugar: 5.4g
Sodium: 1,531.5mg
Cholesterol: 219.3mg
Serving: 301.4g

Meal Preparation

Method: Grilled
Prep: 17 min
Cook: 12 min

Calorie Balance Analysis

Calorie Intake
1,428
from food
Calories Burned
1,021
during workout
Net Balance: +407 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~694 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
33 years
Gender
Female
Weight
53.7 kg
Height
1.52 m
BMI
23.2
Normal
Body Fat
25.8%
Lean Mass
39.8 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 2.3 liters of water daily.

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