Bicep Curls

Advanced
Core, Obliques Bench or Chair
Yoga

Benefits

Builds explosive power

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 24 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
58
Average BPM
139
70% of max
Max BPM
198

Heart Rate Reserve: 58% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,936
Calories
317.1g
Carbs
127.0g
Protein
84.4g
Fats

Micronutrients

Sugar: 37.3g
Sodium: 2,476.0mg
Cholesterol: 12.4mg
Serving: 124.1g

Meal Preparation

Method: Baked
Prep: 18 min
Cook: 22 min

Calorie Balance Analysis

Calorie Intake
1,936
from food
Calories Burned
1,474
during workout
Net Balance: +462 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,343 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
26 years
Gender
Female
Weight
62.6 kg
Height
1.61 m
BMI
24.2
Normal
Body Fat
27.1%
Lean Mass
45.6 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 2.7 liters of water daily.

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