Bicep Curls

Advanced
Biceps, Forearms Cable Machine or Resistance Band
HIIT

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 19 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
129
69% of max
Max BPM
187

Heart Rate Reserve: 53% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,190
Calories
249.5g
Carbs
100.5g
Protein
66.2g
Fats

Micronutrients

Sugar: 14.3g
Sodium: 1,877.8mg
Cholesterol: 224.6mg
Serving: 346.8g

Meal Preparation

Method: Grilled
Prep: 56 min
Cook: 79 min

Calorie Balance Analysis

Calorie Intake
2,190
from food
Calories Burned
2,646
during workout
Net Balance: -456 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,285 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
47 years
Gender
Female
Weight
85.0 kg
Height
1.86 m
BMI
24.6
Normal
Body Fat
24.9%
Lean Mass
63.8 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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