Bicep Curls

Beginner
Full Body, Core, Shoulders Barbell
HIIT

Benefits

Improves posture and strengthens upper back

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 21 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
147
91% of max
Max BPM
161

Heart Rate Reserve: 87% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,582
Calories
243.9g
Carbs
99.0g
Protein
65.5g
Fats

Micronutrients

Sugar: 5.2g
Sodium: 1,550.2mg
Cholesterol: 275.1mg
Serving: 165.5g

Meal Preparation

Method: Baked
Prep: 59 min
Cook: 69 min

Calorie Balance Analysis

Calorie Intake
1,582
from food
Calories Burned
2,529
during workout
Net Balance: -947 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,197 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
33 years
Gender
Female
Weight
55.7 kg
Height
1.61 m
BMI
21.5
Normal
Body Fat
21.9%
Lean Mass
43.5 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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