Bicep Curls

Beginner
Quadriceps, Hamstrings, Glutes Parallel Bars or Chair
Yoga

Benefits

Improves shoulder mobility 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 3 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
54
Average BPM
146
78% of max
Max BPM
188

Heart Rate Reserve: 69% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

3,178
Calories
200.4g
Carbs
80.4g
Protein
53.3g
Fats

Micronutrients

Sugar: 32.8g
Sodium: 891.0mg
Cholesterol: 271.6mg
Serving: 386.5g

Meal Preparation

Method: Steamed
Prep: 57 min
Cook: 44 min

Calorie Balance Analysis

Calorie Intake
3,178
from food
Calories Burned
547
during workout
Net Balance: +2,631 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~308 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.0 liters/day

Sample User Profile

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

Age
41 years
Gender
Male
Weight
120.0 kg
Height
1.68 m
BMI
42.5
Obese
Body Fat
35.0%
Lean Mass
78.0 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 3.0 liters of water daily.

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