Bicep Curls

Intermediate
Triceps, Chest Barbell
Cardio

Benefits

Improves posture and back 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 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
67
Average BPM
150
79% of max
Max BPM
189

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,791
Calories
186.0g
Carbs
74.0g
Protein
48.7g
Fats

Micronutrients

Sugar: 17.2g
Sodium: 822.8mg
Cholesterol: 153.7mg
Serving: 312.6g

Meal Preparation

Method: Raw
Prep: 23 min
Cook: 12 min

Calorie Balance Analysis

Calorie Intake
1,791
from food
Calories Burned
1,872
during workout
Net Balance: -81 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,280 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
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
31 years
Gender
Male
Weight
61.8 kg
Height
1.76 m
BMI
19.9
Normal
Body Fat
23.0%
Lean Mass
47.6 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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