Bicep Curls

Advanced
Back, Hamstrings, Glutes Bench or Chair
Cardio

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 4 sets of 23 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
70
Average BPM
128
65% of max
Max BPM
198

Heart Rate Reserve: 45% - Light intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,408
Calories
217.6g
Carbs
86.4g
Protein
57.4g
Fats

Micronutrients

Sugar: 27.6g
Sodium: 1,963.4mg
Cholesterol: 35.7mg
Serving: 147.9g

Meal Preparation

Method: Grilled
Prep: 29 min
Cook: 78 min

Calorie Balance Analysis

Calorie Intake
1,408
from food
Calories Burned
766
during workout
Net Balance: +642 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~625 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
40 years
Gender
Female
Weight
53.1 kg
Height
1.61 m
BMI
20.5
Normal
Body Fat
22.0%
Lean Mass
41.4 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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