Bicep Curls

Beginner
Full Body, Core, Shoulders Step or Box
Strength

Benefits

Strengthens triceps and chest

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 17 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
53
Average BPM
159
81% of max
Max BPM
196

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,503
Calories
281.0g
Carbs
113.6g
Protein
75.9g
Fats

Micronutrients

Sugar: 49.9g
Sodium: 76.4mg
Cholesterol: 161.4mg
Serving: 405.7g

Meal Preparation

Method: Steamed
Prep: 43 min
Cook: 15 min

Calorie Balance Analysis

Calorie Intake
1,503
from food
Calories Burned
1,620
during workout
Net Balance: -117 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,044 calories

Training Recommendations

Workout Frequency: 4 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
36 years
Gender
Female
Weight
47.6 kg
Height
1.74 m
BMI
15.7
Underweight
Body Fat
20.9%
Lean Mass
37.7 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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