Bicep Curls

Beginner
Glutes, Hamstrings, Core Bench, Barbell
Cardio

Benefits

Improves cardiovascular fitness

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 24 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
53
Average BPM
154
95% of max
Max BPM
162

Heart Rate Reserve: 93% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

2,002
Calories
318.3g
Carbs
126.9g
Protein
84.7g
Fats

Micronutrients

Sugar: 7.0g
Sodium: 1,284.8mg
Cholesterol: 159.0mg
Serving: 237.4g

Meal Preparation

Method: Fried
Prep: 10 min
Cook: 9 min

Calorie Balance Analysis

Calorie Intake
2,002
from food
Calories Burned
1,284
during workout
Net Balance: +718 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~907 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.5 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
68.4 kg
Height
1.64 m
BMI
25.4
Overweight
Body Fat
27.6%
Lean Mass
49.5 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 1.5 liters of water daily.

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