Bicep Curls

Intermediate
Legs, Core Cable Machine
Strength

Benefits

Improves core stability and balance

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 17 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
60
Average BPM
152
89% of max
Max BPM
171

Heart Rate Reserve: 83% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

2,370
Calories
281.3g
Carbs
112.2g
Protein
74.5g
Fats

Micronutrients

Sugar: 23.6g
Sodium: 1,112.6mg
Cholesterol: 69.8mg
Serving: 366.8g

Meal Preparation

Method: Roasted
Prep: 50 min
Cook: 34 min

Calorie Balance Analysis

Calorie Intake
2,370
from food
Calories Burned
1,489
during workout
Net Balance: +881 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~966 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.7 liters/day

Sample User Profile

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

Age
30 years
Gender
Female
Weight
91.4 kg
Height
1.99 m
BMI
23.1
Normal
Body Fat
26.0%
Lean Mass
67.7 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 3.7 liters of water daily.

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