Bicep Curls

Beginner
Shoulders, Upper Back Resistance Band
Yoga

Benefits

Improves core stability

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 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
61
Average BPM
153
84% of max
Max BPM
181

Heart Rate Reserve: 76% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,812
Calories
177.8g
Carbs
71.4g
Protein
47.9g
Fats

Micronutrients

Sugar: 43.3g
Sodium: 2,470.9mg
Cholesterol: 110.0mg
Serving: 145.9g

Meal Preparation

Method: Boiled
Prep: 12 min
Cook: 83 min

Calorie Balance Analysis

Calorie Intake
1,812
from food
Calories Burned
1,294
during workout
Net Balance: +518 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,124 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
46 years
Gender
Male
Weight
60.9 kg
Height
1.72 m
BMI
20.6
Normal
Body Fat
24.8%
Lean Mass
45.8 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 2.7 liters of water daily.

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