Bicep Curls

Intermediate
Quadriceps, Glutes Bench or Step
Yoga

Benefits

Builds unilateral leg 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 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
55
Average BPM
129
68% of max
Max BPM
191

Heart Rate Reserve: 54% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,425
Calories
190.9g
Carbs
76.5g
Protein
51.1g
Fats

Micronutrients

Sugar: 30.0g
Sodium: 1,956.3mg
Cholesterol: 143.9mg
Serving: 295.4g

Meal Preparation

Method: Boiled
Prep: 48 min
Cook: 108 min

Calorie Balance Analysis

Calorie Intake
1,425
from food
Calories Burned
889
during workout
Net Balance: +536 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~949 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
51 years
Gender
Female
Weight
48.8 kg
Height
1.61 m
BMI
18.8
Normal
Body Fat
23.9%
Lean Mass
37.1 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 2.9 liters of water daily.

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