Bicep Curls

Advanced
Shoulders Kettlebell
Yoga

Benefits

Builds explosive power

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
62
Average BPM
136
75% of max
Max BPM
181

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,587
Calories
204.8g
Carbs
82.4g
Protein
54.8g
Fats

Micronutrients

Sugar: 6.5g
Sodium: 797.5mg
Cholesterol: 35.6mg
Serving: 397.0g

Meal Preparation

Method: Roasted
Prep: 53 min
Cook: 117 min

Calorie Balance Analysis

Calorie Intake
1,587
from food
Calories Burned
448
during workout
Net Balance: +1,139 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~450 calories

Training Recommendations

Workout Frequency: 3 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
56 years
Gender
Male
Weight
55.4 kg
Height
1.92 m
BMI
15.0
Underweight
Body Fat
19.2%
Lean Mass
44.8 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 3.2 liters of water daily.

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