Bicep Curls

Intermediate
Rear Deltoids, Upper Back Wall
Cardio

Benefits

Targets lower abs

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
64
Average BPM
169
90% of max
Max BPM
188

Heart Rate Reserve: 85% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,396
Calories
289.1g
Carbs
116.0g
Protein
77.3g
Fats

Micronutrients

Sugar: 28.8g
Sodium: 462.3mg
Cholesterol: 49.9mg
Serving: 181.3g

Meal Preparation

Method: Fried
Prep: 9 min
Cook: 74 min

Calorie Balance Analysis

Calorie Intake
1,396
from food
Calories Burned
441
during workout
Net Balance: +955 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~348 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
21 years
Gender
Female
Weight
50.6 kg
Height
1.58 m
BMI
20.3
Normal
Body Fat
25.0%
Lean Mass
37.9 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 1.6 liters of water daily.

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