Bicep Curls

Intermediate
Shoulders, Triceps Bench or Chair
Cardio

Benefits

Strengthens back and improves posture

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 22 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
61
Average BPM
141
74% of max
Max BPM
189

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

2,665
Calories
268.1g
Carbs
108.1g
Protein
71.4g
Fats

Micronutrients

Sugar: 45.2g
Sodium: 1,134.9mg
Cholesterol: 183.6mg
Serving: 453.7g

Meal Preparation

Method: Roasted
Prep: 18 min
Cook: 63 min

Calorie Balance Analysis

Calorie Intake
2,665
from food
Calories Burned
1,196
during workout
Net Balance: +1,469 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~948 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.2 liters/day

Sample User Profile

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

Age
52 years
Gender
Male
Weight
105.0 kg
Height
1.62 m
BMI
40.0
Obese
Body Fat
35.0%
Lean Mass
68.2 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 3.2 liters of water daily.

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