Bicep Curls

Advanced
Full Body, Core, Shoulders Bench or Sturdy Surface
HIIT

Benefits

Builds calf muscles

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 16 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
72
Average BPM
123
69% of max
Max BPM
177

Heart Rate Reserve: 48% - Light intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,415
Calories
166.2g
Carbs
66.9g
Protein
45.1g
Fats

Micronutrients

Sugar: 26.0g
Sodium: 1,653.2mg
Cholesterol: 99.9mg
Serving: 449.8g

Meal Preparation

Method: Grilled
Prep: 49 min
Cook: 29 min

Calorie Balance Analysis

Calorie Intake
2,415
from food
Calories Burned
2,174
during workout
Net Balance: +241 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,104 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
29 years
Gender
Male
Weight
86.9 kg
Height
1.86 m
BMI
25.1
Overweight
Body Fat
27.4%
Lean Mass
63.1 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 3.5 liters of water daily.

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