Bicep Curls

Advanced
Core Cable Machine
Yoga

Benefits

Improves core stability and balance

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
70
Average BPM
128
69% of max
Max BPM
187

Heart Rate Reserve: 50% - Light intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

1,126
Calories
413.6g
Carbs
165.6g
Protein
110.4g
Fats

Micronutrients

Sugar: 4.8g
Sodium: 607.8mg
Cholesterol: 127.4mg
Serving: 295.4g

Meal Preparation

Method: Baked
Prep: 21 min
Cook: 94 min

Calorie Balance Analysis

Calorie Intake
1,126
from food
Calories Burned
930
during workout
Net Balance: +196 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~934 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
58 years
Gender
Female
Weight
46.1 kg
Height
1.67 m
BMI
16.5
Underweight
Body Fat
17.0%
Lean Mass
38.3 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 1.8 liters of water daily.

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