Bicep Curls

Beginner
Obliques, Core Pull-up Bar
HIIT

Benefits

Improves core stability and upper body 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
56
Average BPM
131
80% of max
Max BPM
164

Heart Rate Reserve: 69% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,570
Calories
252.6g
Carbs
101.6g
Protein
67.5g
Fats

Micronutrients

Sugar: 15.1g
Sodium: 284.8mg
Cholesterol: 248.0mg
Serving: 461.4g

Meal Preparation

Method: Boiled
Prep: 40 min
Cook: 105 min

Calorie Balance Analysis

Calorie Intake
1,570
from food
Calories Burned
2,288
during workout
Net Balance: -718 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,169 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
50 years
Gender
Male
Weight
58.3 kg
Height
1.79 m
BMI
18.2
Underweight
Body Fat
23.0%
Lean Mass
44.9 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 2.7 liters of water daily.

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