Bicep Curls

Intermediate
Back, Biceps Wall
Cardio

Benefits

Targets lower abs

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
50
Average BPM
140
81% of max
Max BPM
173

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,128
Calories
173.9g
Carbs
70.8g
Protein
46.6g
Fats

Micronutrients

Sugar: 38.2g
Sodium: 534.7mg
Cholesterol: 214.9mg
Serving: 398.9g

Meal Preparation

Method: Grilled
Prep: 51 min
Cook: 115 min

Calorie Balance Analysis

Calorie Intake
2,128
from food
Calories Burned
1,205
during workout
Net Balance: +924 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~932 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.7 liters/day

Sample User Profile

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

Age
47 years
Gender
Female
Weight
73.7 kg
Height
1.80 m
BMI
22.7
Normal
Body Fat
22.9%
Lean Mass
56.8 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 3.7 liters of water daily.

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