Zottman Curls

Intermediate
Upper Chest, Triceps Resistance Band
Cardio

Benefits

Strengthens shoulders

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 20 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
73
Average BPM
156
88% of max
Max BPM
177

Heart Rate Reserve: 80% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

2,002
Calories
195.1g
Carbs
78.6g
Protein
52.1g
Fats

Micronutrients

Sugar: 24.0g
Sodium: 1,022.7mg
Cholesterol: 1.1mg
Serving: 350.3g

Meal Preparation

Method: Fried
Prep: 22 min
Cook: 36 min

Calorie Balance Analysis

Calorie Intake
2,002
from food
Calories Burned
1,122
during workout
Net Balance: +880 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~793 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
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
26 years
Gender
Female
Weight
76.4 kg
Height
1.79 m
BMI
23.9
Normal
Body Fat
21.8%
Lean Mass
59.8 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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