Bicep Curls

Advanced
Full Body None or Dumbbells
HIIT

Benefits

Builds 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 23 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
58
Average BPM
136
83% of max
Max BPM
165

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,700
Calories
257.3g
Carbs
103.5g
Protein
69.2g
Fats

Micronutrients

Sugar: 41.0g
Sodium: 1,867.1mg
Cholesterol: 292.1mg
Serving: 491.2g

Meal Preparation

Method: Steamed
Prep: 40 min
Cook: 101 min

Calorie Balance Analysis

Calorie Intake
1,700
from food
Calories Burned
1,807
during workout
Net Balance: -107 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~913 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.7 liters/day

Sample User Profile

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

Age
39 years
Gender
Male
Weight
57.9 kg
Height
1.93 m
BMI
15.5
Underweight
Body Fat
20.3%
Lean Mass
46.1 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 3.7 liters of water daily.

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