Bicep Curls

Beginner
Shoulders Cable Machine
HIIT

Benefits

Improves back strength 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 15 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
70
Average BPM
153
86% of max
Max BPM
178

Heart Rate Reserve: 77% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

2,582
Calories
284.7g
Carbs
113.5g
Protein
75.5g
Fats

Micronutrients

Sugar: 20.7g
Sodium: 211.2mg
Cholesterol: 121.7mg
Serving: 457.7g

Meal Preparation

Method: Fried
Prep: 30 min
Cook: 37 min

Calorie Balance Analysis

Calorie Intake
2,582
from food
Calories Burned
2,442
during workout
Net Balance: +140 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,210 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
45 years
Gender
Female
Weight
89.5 kg
Height
1.81 m
BMI
27.3
Overweight
Body Fat
26.7%
Lean Mass
65.6 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 3.5 liters of water daily.

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