Zottman Curls

Beginner
Quadriceps, Hamstrings, Glutes 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 4 sets of 23 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
128
69% of max
Max BPM
186

Heart Rate Reserve: 53% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,740
Calories
242.5g
Carbs
98.8g
Protein
65.0g
Fats

Micronutrients

Sugar: 41.8g
Sodium: 1,937.4mg
Cholesterol: 39.4mg
Serving: 220.8g

Meal Preparation

Method: Steamed
Prep: 42 min
Cook: 87 min

Calorie Balance Analysis

Calorie Intake
1,740
from food
Calories Burned
382
during workout
Net Balance: +1,358 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~401 calories

Training Recommendations

Workout Frequency: 2 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
32 years
Gender
Male
Weight
66.1 kg
Height
1.62 m
BMI
25.2
Overweight
Body Fat
26.7%
Lean Mass
48.4 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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