Bicep Curls

Beginner
Quadriceps Wall
Strength

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 22 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
146
74% of max
Max BPM
198

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,415
Calories
209.3g
Carbs
84.1g
Protein
55.7g
Fats

Micronutrients

Sugar: 21.4g
Sodium: 2,359.6mg
Cholesterol: 41.7mg
Serving: 208.9g

Meal Preparation

Method: Boiled
Prep: 33 min
Cook: 114 min

Calorie Balance Analysis

Calorie Intake
1,415
from food
Calories Burned
1,448
during workout
Net Balance: -33 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~971 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
52 years
Gender
Male
Weight
47.6 kg
Height
1.54 m
BMI
20.1
Normal
Body Fat
20.0%
Lean Mass
38.1 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 1.9 liters of water daily.

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