Bicep Curls

Intermediate
Biceps, Forearms Bench or Sturdy Surface
HIIT

Benefits

Targets biceps and forearms

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
69
Average BPM
120
61% of max
Max BPM
198

Heart Rate Reserve: 40% - Light intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,521
Calories
274.4g
Carbs
110.5g
Protein
73.0g
Fats

Micronutrients

Sugar: 44.5g
Sodium: 621.0mg
Cholesterol: 136.6mg
Serving: 201.3g

Meal Preparation

Method: Boiled
Prep: 47 min
Cook: 10 min

Calorie Balance Analysis

Calorie Intake
1,521
from food
Calories Burned
1,517
during workout
Net Balance: +4 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~822 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
26 years
Gender
Female
Weight
47.3 kg
Height
1.77 m
BMI
15.1
Underweight
Body Fat
14.0%
Lean Mass
40.7 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 2.7 liters of water daily.

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