Bicep Curls

Intermediate
Full Body Bench or Step
Strength

Benefits

Improves balance and leg strength

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 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
63
Average BPM
129
69% of max
Max BPM
187

Heart Rate Reserve: 53% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

2,425
Calories
247.2g
Carbs
99.1g
Protein
65.6g
Fats

Micronutrients

Sugar: 14.5g
Sodium: 1,884.8mg
Cholesterol: 222.3mg
Serving: 344.4g

Meal Preparation

Method: Fried
Prep: 57 min
Cook: 80 min

Calorie Balance Analysis

Calorie Intake
2,425
from food
Calories Burned
2,154
during workout
Net Balance: +271 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,274 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
47 years
Gender
Male
Weight
84.5 kg
Height
1.86 m
BMI
24.4
Normal
Body Fat
27.0%
Lean Mass
61.7 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 3.5 liters of water daily.

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