Bicycle Crunches

Beginner
Full Body Barbell
HIIT

Benefits

Isolates triceps

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 21 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
68
Average BPM
137
79% of max
Max BPM
173

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,089
Calories
286.8g
Carbs
114.8g
Protein
77.0g
Fats

Micronutrients

Sugar: 42.7g
Sodium: 498.5mg
Cholesterol: 163.6mg
Serving: 322.1g

Meal Preparation

Method: Roasted
Prep: 12 min
Cook: 62 min

Calorie Balance Analysis

Calorie Intake
2,089
from food
Calories Burned
1,876
during workout
Net Balance: +213 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~985 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
43 years
Gender
Male
Weight
67.7 kg
Height
1.52 m
BMI
29.3
Overweight
Body Fat
30.3%
Lean Mass
47.2 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 2.6 liters of water daily.

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