Zottman Curls

Advanced
Triceps, Chest Box or Platform
Yoga

Benefits

Strengthens triceps and 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 16 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
52
Average BPM
122
73% of max
Max BPM
167

Heart Rate Reserve: 61% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,683
Calories
296.9g
Carbs
118.3g
Protein
78.3g
Fats

Micronutrients

Sugar: 39.1g
Sodium: 236.1mg
Cholesterol: 142.9mg
Serving: 367.8g

Meal Preparation

Method: Grilled
Prep: 25 min
Cook: 64 min

Calorie Balance Analysis

Calorie Intake
1,683
from food
Calories Burned
1,427
during workout
Net Balance: +256 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,213 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
42 years
Gender
Male
Weight
57.5 kg
Height
1.57 m
BMI
23.3
Normal
Body Fat
25.2%
Lean Mass
43.0 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 2.7 liters of water daily.

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