Bicep Curls

Advanced
Quadriceps, Hamstrings, Glutes Pull-up Bar
Cardio

Benefits

Targets lower chest

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 18 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
50
Average BPM
144
76% of max
Max BPM
190

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,615
Calories
297.6g
Carbs
119.2g
Protein
78.7g
Fats

Micronutrients

Sugar: 25.4g
Sodium: 829.7mg
Cholesterol: 298.1mg
Serving: 298.0g

Meal Preparation

Method: Steamed
Prep: 60 min
Cook: 16 min

Calorie Balance Analysis

Calorie Intake
2,615
from food
Calories Burned
1,172
during workout
Net Balance: +1,443 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~882 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
19 years
Gender
Male
Weight
94.7 kg
Height
1.85 m
BMI
27.7
Overweight
Body Fat
28.9%
Lean Mass
67.3 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 2.3 liters of water daily.

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