Bicep Curls

Advanced
Legs, Shoulders, Core Low Bar or TRX
Yoga

Benefits

Improves hip power and cardiovascular fitness

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 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
73
Average BPM
148
78% of max
Max BPM
189

Heart Rate Reserve: 64% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

2,548
Calories
195.7g
Carbs
78.0g
Protein
52.2g
Fats

Micronutrients

Sugar: 4.0g
Sodium: 725.1mg
Cholesterol: 68.5mg
Serving: 460.4g

Meal Preparation

Method: Steamed
Prep: 58 min
Cook: 63 min

Calorie Balance Analysis

Calorie Intake
2,548
from food
Calories Burned
873
during workout
Net Balance: +1,675 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~912 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.5 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
100.1 kg
Height
1.99 m
BMI
25.3
Overweight
Body Fat
29.8%
Lean Mass
70.3 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 2.5 liters of water daily.

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