Bicep Curls

Intermediate
Quadriceps Step or Box
Yoga

Benefits

Improves back strength 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 4 sets of 15 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
62
Average BPM
151
94% of max
Max BPM
161

Heart Rate Reserve: 90% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

2,509
Calories
193.0g
Carbs
77.9g
Protein
52.0g
Fats

Micronutrients

Sugar: 6.5g
Sodium: 1,395.8mg
Cholesterol: 178.1mg
Serving: 390.2g

Meal Preparation

Method: Baked
Prep: 55 min
Cook: 69 min

Calorie Balance Analysis

Calorie Intake
2,509
from food
Calories Burned
831
during workout
Net Balance: +1,678 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~863 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
21 years
Gender
Male
Weight
96.9 kg
Height
1.72 m
BMI
32.8
Obese
Body Fat
35.0%
Lean Mass
63.0 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 2.8 liters of water daily.

Related Exercises