Bicep Curls

Advanced
Biceps, Forearms Cable Machine or Resistance Band
Yoga

Benefits

Builds chest 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 4 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
72
Average BPM
153
79% of max
Max BPM
194

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,072
Calories
306.6g
Carbs
123.3g
Protein
82.0g
Fats

Micronutrients

Sugar: 17.6g
Sodium: 586.6mg
Cholesterol: 155.3mg
Serving: 126.6g

Meal Preparation

Method: Fried
Prep: 38 min
Cook: 96 min

Calorie Balance Analysis

Calorie Intake
2,072
from food
Calories Burned
849
during workout
Net Balance: +1,223 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~863 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
53 years
Gender
Male
Weight
73.3 kg
Height
1.56 m
BMI
30.1
Obese
Body Fat
29.1%
Lean Mass
51.9 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 2.1 liters of water daily.

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