Bicep Curls

Advanced
Full Core Dumbbells
HIIT

Benefits

Advanced core exercise

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 10 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
158
94% of max
Max BPM
168

Heart Rate Reserve: 91% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

3,189
Calories
216.9g
Carbs
88.5g
Protein
58.5g
Fats

Micronutrients

Sugar: 3.3g
Sodium: 410.5mg
Cholesterol: 110.5mg
Serving: 367.9g

Meal Preparation

Method: Steamed
Prep: 33 min
Cook: 119 min

Calorie Balance Analysis

Calorie Intake
3,189
from food
Calories Burned
1,812
during workout
Net Balance: +1,377 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~843 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
37 years
Gender
Male
Weight
124.1 kg
Height
1.76 m
BMI
40.1
Obese
Body Fat
35.0%
Lean Mass
80.6 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 2.8 liters of water daily.

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