Bicep Curls

Intermediate
Upper Chest, Triceps None or Dumbbell
Strength

Benefits

Improves shoulder mobility and posture

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 22 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
68
Average BPM
143
77% of max
Max BPM
187

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,912
Calories
208.6g
Carbs
81.8g
Protein
55.7g
Fats

Micronutrients

Sugar: 9.4g
Sodium: 929.7mg
Cholesterol: 148.3mg
Serving: 338.4g

Meal Preparation

Method: Steamed
Prep: 37 min
Cook: 112 min

Calorie Balance Analysis

Calorie Intake
1,912
from food
Calories Burned
771
during workout
Net Balance: +1,141 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~548 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
41 years
Gender
Male
Weight
66.0 kg
Height
1.69 m
BMI
23.1
Normal
Body Fat
30.3%
Lean Mass
46.0 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 3.4 liters of water daily.

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