Zottman Curls

Advanced
Back, Biceps None or Dumbbells
HIIT

Benefits

Improves core stability

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 24 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
67
Average BPM
154
91% of max
Max BPM
171

Heart Rate Reserve: 84% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,322
Calories
211.1g
Carbs
85.1g
Protein
56.9g
Fats

Micronutrients

Sugar: 20.8g
Sodium: 556.9mg
Cholesterol: 163.4mg
Serving: 300.1g

Meal Preparation

Method: Roasted
Prep: 41 min
Cook: 40 min

Calorie Balance Analysis

Calorie Intake
1,322
from food
Calories Burned
1,307
during workout
Net Balance: +15 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~726 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
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
21 years
Gender
Female
Weight
50.4 kg
Height
1.53 m
BMI
21.6
Normal
Body Fat
26.3%
Lean Mass
37.2 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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