Bicep Curls

Intermediate
Core, Lower Back Bench or Sturdy Surface
Cardio

Benefits

Builds shoulder width

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 12 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
167
101% of max
Max BPM
166

Heart Rate Reserve: 101% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

1,799
Calories
234.2g
Carbs
94.6g
Protein
62.2g
Fats

Micronutrients

Sugar: 37.6g
Sodium: 2,456.2mg
Cholesterol: 136.5mg
Serving: 237.5g

Meal Preparation

Method: Raw
Prep: 33 min
Cook: 120 min

Calorie Balance Analysis

Calorie Intake
1,799
from food
Calories Burned
1,267
during workout
Net Balance: +532 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~445 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
19 years
Gender
Male
Weight
64.5 kg
Height
1.53 m
BMI
27.6
Overweight
Body Fat
30.1%
Lean Mass
45.1 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 2.3 liters of water daily.

Related Exercises