Zottman Curls

Intermediate
Core, Obliques Step or Box
Strength

Benefits

Builds explosive power

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 22 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
152
91% of max
Max BPM
166

Heart Rate Reserve: 85% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,568
Calories
297.7g
Carbs
119.0g
Protein
79.1g
Fats

Micronutrients

Sugar: 15.7g
Sodium: 1,593.9mg
Cholesterol: 23.0mg
Serving: 427.8g

Meal Preparation

Method: Grilled
Prep: 39 min
Cook: 113 min

Calorie Balance Analysis

Calorie Intake
1,568
from food
Calories Burned
1,949
during workout
Net Balance: -381 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,177 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
52 years
Gender
Female
Weight
57.4 kg
Height
1.56 m
BMI
23.6
Normal
Body Fat
24.5%
Lean Mass
43.3 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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