Bicep Curls

Advanced
Legs, Shoulders, Core Parallel Bars or Chair
Yoga

Benefits

Improves coordination and cardiovascular health

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 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
65
Average BPM
165
88% of max
Max BPM
188

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,990
Calories
261.8g
Carbs
104.8g
Protein
69.7g
Fats

Micronutrients

Sugar: 33.8g
Sodium: 2,203.2mg
Cholesterol: 122.7mg
Serving: 400.9g

Meal Preparation

Method: Fried
Prep: 28 min
Cook: 54 min

Calorie Balance Analysis

Calorie Intake
1,990
from food
Calories Burned
985
during workout
Net Balance: +1,005 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~982 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
42 years
Gender
Female
Weight
70.1 kg
Height
1.86 m
BMI
20.3
Normal
Body Fat
23.8%
Lean Mass
53.4 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 3.4 liters of water daily.

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