Bicep Curls

Advanced
Back, Core, Shoulders Cable Machine or Resistance Band
HIIT

Benefits

Builds upper body strength

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 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
64
Average BPM
143
83% of max
Max BPM
173

Heart Rate Reserve: 72% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,305
Calories
215.8g
Carbs
87.0g
Protein
58.1g
Fats

Micronutrients

Sugar: 41.4g
Sodium: 2,424.7mg
Cholesterol: 192.4mg
Serving: 208.7g

Meal Preparation

Method: Baked
Prep: 27 min
Cook: 89 min

Calorie Balance Analysis

Calorie Intake
2,305
from food
Calories Burned
2,158
during workout
Net Balance: +147 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,017 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
32 years
Gender
Male
Weight
86.9 kg
Height
1.88 m
BMI
24.6
Normal
Body Fat
28.5%
Lean Mass
62.2 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 3.5 liters of water daily.

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