Bicep Curls

Advanced
Triceps Parallel Bars or Chair
Yoga

Benefits

Improves shoulder mobility and posture

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 16 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
59
Average BPM
134
73% of max
Max BPM
183

Heart Rate Reserve: 61% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

1,850
Calories
409.3g
Carbs
163.7g
Protein
109.2g
Fats

Micronutrients

Sugar: 20.4g
Sodium: 2,004.6mg
Cholesterol: 250.9mg
Serving: 314.8g

Meal Preparation

Method: Boiled
Prep: 60 min
Cook: 89 min

Calorie Balance Analysis

Calorie Intake
1,850
from food
Calories Burned
950
during workout
Net Balance: +900 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~904 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.3 liters/day

Sample User Profile

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

Age
42 years
Gender
Female
Weight
63.8 kg
Height
1.76 m
BMI
20.6
Normal
Body Fat
22.0%
Lean Mass
49.8 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 3.3 liters of water daily.

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