Bicep Curls

Beginner
Legs, Shoulders, Core Low Bar or TRX
Cardio

Benefits

Targets obliques and improves core rotation

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 21 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
55
Average BPM
150
89% of max
Max BPM
168

Heart Rate Reserve: 84% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,786
Calories
195.7g
Carbs
77.7g
Protein
51.7g
Fats

Micronutrients

Sugar: 20.2g
Sodium: 1,307.3mg
Cholesterol: 52.0mg
Serving: 497.9g

Meal Preparation

Method: Baked
Prep: 33 min
Cook: 50 min

Calorie Balance Analysis

Calorie Intake
1,786
from food
Calories Burned
1,249
during workout
Net Balance: +537 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~936 calories

Training Recommendations

Workout Frequency: 4 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
52 years
Gender
Male
Weight
63.1 kg
Height
1.62 m
BMI
24.0
Normal
Body Fat
25.7%
Lean Mass
46.8 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.

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