Bicep Curls

Intermediate
Glutes, Hamstrings Box or Platform
Yoga

Benefits

Improves shoulder health and 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 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
58
Average BPM
136
79% of max
Max BPM
172

Heart Rate Reserve: 69% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,341
Calories
241.8g
Carbs
96.7g
Protein
64.5g
Fats

Micronutrients

Sugar: 17.9g
Sodium: 108.8mg
Cholesterol: 96.4mg
Serving: 229.6g

Meal Preparation

Method: Grilled
Prep: 44 min
Cook: 112 min

Calorie Balance Analysis

Calorie Intake
2,341
from food
Calories Burned
1,343
during workout
Net Balance: +998 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,252 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
20 years
Gender
Male
Weight
85.8 kg
Height
1.92 m
BMI
23.3
Normal
Body Fat
25.6%
Lean Mass
63.9 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 3.5 liters of water daily.

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