Bicep Curls

Advanced
Glutes, Hamstrings, Core Bench or Chair
Cardio

Benefits

Builds unilateral leg strength and balance

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 19 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
57
Average BPM
157
89% of max
Max BPM
177

Heart Rate Reserve: 84% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,833
Calories
307.7g
Carbs
123.4g
Protein
81.8g
Fats

Micronutrients

Sugar: 8.3g
Sodium: 320.1mg
Cholesterol: 235.4mg
Serving: 286.7g

Meal Preparation

Method: Grilled
Prep: 38 min
Cook: 75 min

Calorie Balance Analysis

Calorie Intake
1,833
from food
Calories Burned
1,421
during workout
Net Balance: +412 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,007 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.7 liters/day

Sample User Profile

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

Age
43 years
Gender
Female
Weight
66.6 kg
Height
1.77 m
BMI
21.3
Normal
Body Fat
23.1%
Lean Mass
51.2 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 1.7 liters of water daily.

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