Bicep Curls

Beginner
Shoulders, Triceps Bench or Step
HIIT

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 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
61
Average BPM
157
89% of max
Max BPM
176

Heart Rate Reserve: 83% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

2,409
Calories
254.8g
Carbs
101.9g
Protein
67.6g
Fats

Micronutrients

Sugar: 8.3g
Sodium: 1,700.2mg
Cholesterol: 57.6mg
Serving: 319.4g

Meal Preparation

Method: Fried
Prep: 32 min
Cook: 78 min

Calorie Balance Analysis

Calorie Intake
2,409
from food
Calories Burned
1,322
during workout
Net Balance: +1,087 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~674 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
55 years
Gender
Female
Weight
86.2 kg
Height
1.77 m
BMI
27.5
Overweight
Body Fat
26.6%
Lean Mass
63.3 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 2.8 liters of water daily.

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