Bicep Curls

Beginner
Upper Chest, Triceps Parallel Bars or Chair
Yoga

Benefits

Improves posture and back 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
63
Average BPM
143
81% of max
Max BPM
176

Heart Rate Reserve: 70% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,024
Calories
333.3g
Carbs
132.5g
Protein
88.4g
Fats

Micronutrients

Sugar: 16.3g
Sodium: 1,538.2mg
Cholesterol: 19.5mg
Serving: 208.8g

Meal Preparation

Method: Steamed
Prep: 10 min
Cook: 89 min

Calorie Balance Analysis

Calorie Intake
2,024
from food
Calories Burned
772
during workout
Net Balance: +1,252 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~853 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.3 liters/day

Sample User Profile

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

Age
43 years
Gender
Female
Weight
73.6 kg
Height
1.88 m
BMI
20.8
Normal
Body Fat
20.9%
Lean Mass
58.2 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 3.3 liters of water daily.

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