Bicep Curls

Intermediate
Legs, Shoulders, Core Resistance Band
HIIT

Benefits

Full body workout

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 21 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
72
Average BPM
136
71% of max
Max BPM
192

Heart Rate Reserve: 53% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,641
Calories
230.7g
Carbs
92.0g
Protein
60.9g
Fats

Micronutrients

Sugar: 22.2g
Sodium: 676.3mg
Cholesterol: 18.9mg
Serving: 160.4g

Meal Preparation

Method: Grilled
Prep: 15 min
Cook: 25 min

Calorie Balance Analysis

Calorie Intake
1,641
from food
Calories Burned
1,901
during workout
Net Balance: -260 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,025 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.6 liters/day

Sample User Profile

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

Age
39 years
Gender
Male
Weight
55.6 kg
Height
1.60 m
BMI
21.7
Normal
Body Fat
23.5%
Lean Mass
42.5 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 1.6 liters of water daily.

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