Zottman Curls

Beginner
Biceps, Forearms Low Bar or TRX
Strength

Benefits

Targets abdominal muscles

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 25 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
65
Average BPM
152
81% of max
Max BPM
188

Heart Rate Reserve: 71% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,272
Calories
315.6g
Carbs
127.2g
Protein
84.7g
Fats

Micronutrients

Sugar: 23.2g
Sodium: 1,102.9mg
Cholesterol: 189.5mg
Serving: 470.2g

Meal Preparation

Method: Steamed
Prep: 59 min
Cook: 66 min

Calorie Balance Analysis

Calorie Intake
2,272
from food
Calories Burned
1,855
during workout
Net Balance: +417 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,120 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
43 years
Gender
Male
Weight
80.7 kg
Height
1.78 m
BMI
25.5
Overweight
Body Fat
28.6%
Lean Mass
57.6 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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