Bicep Curls

Beginner
Biceps, Forearms Barbell
HIIT

Benefits

Improves shoulder mobility and posture

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 23 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
167
93% of max
Max BPM
180

Heart Rate Reserve: 90% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,632
Calories
216.6g
Carbs
86.4g
Protein
57.6g
Fats

Micronutrients

Sugar: 20.1g
Sodium: 72.4mg
Cholesterol: 136.0mg
Serving: 207.7g

Meal Preparation

Method: Steamed
Prep: 22 min
Cook: 13 min

Calorie Balance Analysis

Calorie Intake
1,632
from food
Calories Burned
933
during workout
Net Balance: +699 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~559 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.0 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
Male
Weight
52.6 kg
Height
1.68 m
BMI
18.6
Normal
Body Fat
21.3%
Lean Mass
41.4 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 3.0 liters of water daily.

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