Bicep Curls

Beginner
Obliques, Core Dumbbells
Strength

Benefits

Improves coordination and cardiovascular health

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 19 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
57
Average BPM
140
77% of max
Max BPM
181

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,976
Calories
254.7g
Carbs
100.6g
Protein
67.3g
Fats

Micronutrients

Sugar: 7.7g
Sodium: 93.6mg
Cholesterol: 90.5mg
Serving: 451.1g

Meal Preparation

Method: Grilled
Prep: 50 min
Cook: 29 min

Calorie Balance Analysis

Calorie Intake
1,976
from food
Calories Burned
1,144
during workout
Net Balance: +832 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~769 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
53 years
Gender
Female
Weight
69.0 kg
Height
1.70 m
BMI
23.9
Normal
Body Fat
21.9%
Lean Mass
53.9 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 2.4 liters of water daily.

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