Bicep Curls

Advanced
Obliques, Core Kettlebell
Cardio

Benefits

Improves coordination and cardiovascular health

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 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
50
Average BPM
155
85% of max
Max BPM
183

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,496
Calories
247.4g
Carbs
98.4g
Protein
65.3g
Fats

Micronutrients

Sugar: 12.4g
Sodium: 1,809.6mg
Cholesterol: 221.3mg
Serving: 103.1g

Meal Preparation

Method: Grilled
Prep: 51 min
Cook: 83 min

Calorie Balance Analysis

Calorie Intake
1,496
from food
Calories Burned
1,074
during workout
Net Balance: +422 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~779 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.7 liters/day

Sample User Profile

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

Age
37 years
Gender
Male
Weight
52.3 kg
Height
1.71 m
BMI
17.9
Underweight
Body Fat
19.5%
Lean Mass
42.1 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 1.7 liters of water daily.

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