Bicep Curls

Intermediate
Core, Shoulders, Legs Barbell
Yoga

Benefits

Builds explosive power

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 22 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
50
Average BPM
137
79% of max
Max BPM
174

Heart Rate Reserve: 70% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

2,115
Calories
159.3g
Carbs
63.6g
Protein
42.3g
Fats

Micronutrients

Sugar: 4.2g
Sodium: 361.2mg
Cholesterol: 244.7mg
Serving: 264.9g

Meal Preparation

Method: Boiled
Prep: 7 min
Cook: 70 min

Calorie Balance Analysis

Calorie Intake
2,115
from food
Calories Burned
999
during workout
Net Balance: +1,116 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~958 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.3 liters/day

Sample User Profile

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

Age
33 years
Gender
Male
Weight
77.4 kg
Height
1.92 m
BMI
21.0
Normal
Body Fat
21.6%
Lean Mass
60.6 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 3.3 liters of water daily.

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