Bicep Curls

Advanced
Chest, Triceps Resistance Band
Strength

Benefits

Strengthens triceps and chest

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 25 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
72
Average BPM
165
85% of max
Max BPM
196

Heart Rate Reserve: 76% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,258
Calories
222.1g
Carbs
89.2g
Protein
58.7g
Fats

Micronutrients

Sugar: 44.7g
Sodium: 225.3mg
Cholesterol: 300.1mg
Serving: 120.8g

Meal Preparation

Method: Grilled
Prep: 44 min
Cook: 46 min

Calorie Balance Analysis

Calorie Intake
1,258
from food
Calories Burned
1,327
during workout
Net Balance: -69 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~860 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
56 years
Gender
Female
Weight
39.7 kg
Height
1.80 m
BMI
12.3
Underweight
Body Fat
16.3%
Lean Mass
33.2 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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