Bicep Curls

Advanced
Quadriceps None or Dumbbells
Strength

Benefits

Isolates and strengthens triceps

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
63
Average BPM
127
66% of max
Max BPM
193

Heart Rate Reserve: 50% - Light intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,931
Calories
318.0g
Carbs
126.5g
Protein
84.5g
Fats

Micronutrients

Sugar: 6.4g
Sodium: 1,168.8mg
Cholesterol: 74.1mg
Serving: 190.2g

Meal Preparation

Method: Roasted
Prep: 11 min
Cook: 28 min

Calorie Balance Analysis

Calorie Intake
1,931
from food
Calories Burned
1,168
during workout
Net Balance: +763 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~742 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
18 years
Gender
Male
Weight
67.2 kg
Height
1.57 m
BMI
27.3
Overweight
Body Fat
30.2%
Lean Mass
46.9 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 2.2 liters of water daily.

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