Bicep Curls

Beginner
Upper Back, Rear Deltoids Barbell
HIIT

Benefits

Strengthens back and legs

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 25 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
59
Average BPM
153
90% of max
Max BPM
170

Heart Rate Reserve: 85% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,682
Calories
217.8g
Carbs
87.4g
Protein
58.1g
Fats

Micronutrients

Sugar: 3.0g
Sodium: 253.3mg
Cholesterol: 199.1mg
Serving: 423.8g

Meal Preparation

Method: Roasted
Prep: 53 min
Cook: 115 min

Calorie Balance Analysis

Calorie Intake
1,682
from food
Calories Burned
1,782
during workout
Net Balance: -100 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~959 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
39 years
Gender
Male
Weight
59.3 kg
Height
1.83 m
BMI
17.7
Underweight
Body Fat
23.8%
Lean Mass
45.2 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 2.3 liters of water daily.

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