Bicep Curls

Intermediate
Legs, Core Bench or Step
Yoga

Benefits

Targets biceps and forearms

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 19 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
54
Average BPM
126
78% of max
Max BPM
163

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,928
Calories
341.4g
Carbs
136.4g
Protein
90.8g
Fats

Micronutrients

Sugar: 35.3g
Sodium: 1,423.5mg
Cholesterol: 26.0mg
Serving: 179.7g

Meal Preparation

Method: Grilled
Prep: 20 min
Cook: 64 min

Calorie Balance Analysis

Calorie Intake
1,928
from food
Calories Burned
956
during workout
Net Balance: +972 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,038 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.2 liters/day

Sample User Profile

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

Age
29 years
Gender
Female
Weight
81.8 kg
Height
1.99 m
BMI
20.7
Normal
Body Fat
24.1%
Lean Mass
62.1 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 3.2 liters of water daily.

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