Bicep Curls

Intermediate
Chest, Triceps, Shoulders Resistance Band
Strength

Benefits

Builds upper body strength

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 25 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
133
77% of max
Max BPM
173

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,334
Calories
216.0g
Carbs
87.3g
Protein
57.8g
Fats

Micronutrients

Sugar: 25.6g
Sodium: 1,172.6mg
Cholesterol: 272.0mg
Serving: 160.9g

Meal Preparation

Method: Baked
Prep: 54 min
Cook: 28 min

Calorie Balance Analysis

Calorie Intake
1,334
from food
Calories Burned
731
during workout
Net Balance: +603 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~527 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
26 years
Gender
Male
Weight
51.6 kg
Height
2.00 m
BMI
12.9
Underweight
Body Fat
14.1%
Lean Mass
44.3 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 2.3 liters of water daily.

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