Bicep Curls

Beginner
Lower Abs Parallel Bars or Chair
Cardio

Benefits

Activates and strengthens glutes

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
63
Average BPM
169
91% of max
Max BPM
185

Heart Rate Reserve: 87% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

2,888
Calories
257.9g
Carbs
103.2g
Protein
69.5g
Fats

Micronutrients

Sugar: 30.9g
Sodium: 134.0mg
Cholesterol: 0.6mg
Serving: 241.6g

Meal Preparation

Method: Roasted
Prep: 19 min
Cook: 77 min

Calorie Balance Analysis

Calorie Intake
2,888
from food
Calories Burned
1,223
during workout
Net Balance: +1,665 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,007 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.4 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
109.1 kg
Height
1.64 m
BMI
40.6
Obese
Body Fat
35.0%
Lean Mass
70.9 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 3.4 liters of water daily.

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