Bicep Curls

Intermediate
Full Core Step or Box
HIIT

Benefits

Improves balance and coordination

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 22 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
66
Average BPM
143
77% of max
Max BPM
186

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,357
Calories
384.9g
Carbs
154.1g
Protein
102.4g
Fats

Micronutrients

Sugar: 0.5g
Sodium: 1,766.7mg
Cholesterol: 162.8mg
Serving: 259.9g

Meal Preparation

Method: Raw
Prep: 27 min
Cook: 99 min

Calorie Balance Analysis

Calorie Intake
2,357
from food
Calories Burned
2,676
during workout
Net Balance: -319 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,399 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 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
Male
Weight
87.3 kg
Height
1.93 m
BMI
23.4
Normal
Body Fat
23.4%
Lean Mass
66.8 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 3.5 liters of water daily.

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