Bicep Curls

Intermediate
Upper Back, Rear Deltoids Cable Machine or Resistance Band
Yoga

Benefits

Improves hip power and cardiovascular fitness

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 16 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
144
72% of max
Max BPM
199

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

2,610
Calories
205.8g
Carbs
82.0g
Protein
54.6g
Fats

Micronutrients

Sugar: 14.7g
Sodium: 2,064.3mg
Cholesterol: 14.8mg
Serving: 219.5g

Meal Preparation

Method: Grilled
Prep: 55 min
Cook: 84 min

Calorie Balance Analysis

Calorie Intake
2,610
from food
Calories Burned
865
during workout
Net Balance: +1,745 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~810 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
57 years
Gender
Female
Weight
95.9 kg
Height
1.74 m
BMI
31.7
Obese
Body Fat
31.8%
Lean Mass
65.3 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 2.8 liters of water daily.

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