Bicep Curls

Intermediate
Lower Back, Glutes Cable Machine or Resistance Band
Cardio

Benefits

Improves 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 4 sets of 18 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
53
Average BPM
136
75% of max
Max BPM
181

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,429
Calories
209.8g
Carbs
84.1g
Protein
55.6g
Fats

Micronutrients

Sugar: 11.2g
Sodium: 624.8mg
Cholesterol: 8.7mg
Serving: 235.1g

Meal Preparation

Method: Roasted
Prep: 34 min
Cook: 75 min

Calorie Balance Analysis

Calorie Intake
1,429
from food
Calories Burned
1,232
during workout
Net Balance: +197 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~967 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
19 years
Gender
Male
Weight
59.1 kg
Height
1.77 m
BMI
18.9
Normal
Body Fat
22.9%
Lean Mass
45.6 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 2.7 liters of water daily.

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