Bicep Curls

Beginner
Biceps, Forearms Cable Machine or Resistance Band
HIIT

Benefits

Improves cardiovascular fitness

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 15 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
66
Average BPM
138
78% of max
Max BPM
177

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,788
Calories
257.5g
Carbs
102.9g
Protein
67.9g
Fats

Micronutrients

Sugar: 23.2g
Sodium: 1,134.1mg
Cholesterol: 261.1mg
Serving: 205.1g

Meal Preparation

Method: Steamed
Prep: 32 min
Cook: 36 min

Calorie Balance Analysis

Calorie Intake
1,788
from food
Calories Burned
1,863
during workout
Net Balance: -75 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,007 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
24 years
Gender
Female
Weight
67.1 kg
Height
1.57 m
BMI
27.2
Overweight
Body Fat
26.1%
Lean Mass
49.6 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 2.1 liters of water daily.

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