Zottman Curls

Intermediate
Quadriceps Bench or Step
HIIT

Benefits

Targets lower 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 21 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
55
Average BPM
143
84% of max
Max BPM
171

Heart Rate Reserve: 76% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

2,185
Calories
254.4g
Carbs
101.7g
Protein
67.7g
Fats

Micronutrients

Sugar: 0.5g
Sodium: 2,327.3mg
Cholesterol: 227.6mg
Serving: 240.5g

Meal Preparation

Method: Raw
Prep: 27 min
Cook: 9 min

Calorie Balance Analysis

Calorie Intake
2,185
from food
Calories Burned
2,247
during workout
Net Balance: -62 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,058 calories

Training Recommendations

Workout Frequency: 4 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
58 years
Gender
Male
Weight
81.5 kg
Height
1.87 m
BMI
23.3
Normal
Body Fat
20.8%
Lean Mass
64.5 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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