Bicep Curls

Intermediate
Upper Back, Rear Deltoids Pull-up Bar
Cardio

Benefits

Improves flexibility

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
56
Average BPM
158
80% of max
Max BPM
197

Heart Rate Reserve: 72% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,026
Calories
245.8g
Carbs
97.5g
Protein
65.1g
Fats

Micronutrients

Sugar: 7.0g
Sodium: 802.0mg
Cholesterol: 245.0mg
Serving: 201.7g

Meal Preparation

Method: Fried
Prep: 11 min
Cook: 44 min

Calorie Balance Analysis

Calorie Intake
2,026
from food
Calories Burned
1,304
during workout
Net Balance: +722 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,015 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
22 years
Gender
Female
Weight
70.6 kg
Height
1.77 m
BMI
22.5
Normal
Body Fat
23.0%
Lean Mass
54.4 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 1.8 liters of water daily.

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