Bicep Curls

Beginner
Rear Deltoids, Upper Back Barbell
Yoga

Benefits

Improves core stability and balance

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 20 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
65
Average BPM
158
81% of max
Max BPM
196

Heart Rate Reserve: 71% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

2,152
Calories
255.9g
Carbs
102.4g
Protein
68.6g
Fats

Micronutrients

Sugar: 22.6g
Sodium: 1,640.8mg
Cholesterol: 233.1mg
Serving: 289.8g

Meal Preparation

Method: Grilled
Prep: 26 min
Cook: 43 min

Calorie Balance Analysis

Calorie Intake
2,152
from food
Calories Burned
713
during workout
Net Balance: +1,439 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~731 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
55 years
Gender
Female
Weight
76.6 kg
Height
1.73 m
BMI
25.6
Overweight
Body Fat
30.7%
Lean Mass
53.0 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 2.6 liters of water daily.

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