Zottman Curls

Advanced
Triceps Cable Machine or Resistance Band
Strength

Benefits

Builds explosive upper body 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 5 sets of 19 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
50
Average BPM
120
60% of max
Max BPM
199

Heart Rate Reserve: 47% - Light intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,788
Calories
184.5g
Carbs
74.0g
Protein
50.4g
Fats

Micronutrients

Sugar: 10.5g
Sodium: 748.1mg
Cholesterol: 119.4mg
Serving: 116.2g

Meal Preparation

Method: Raw
Prep: 23 min
Cook: 68 min

Calorie Balance Analysis

Calorie Intake
1,788
from food
Calories Burned
2,258
during workout
Net Balance: -470 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,379 calories

Training Recommendations

Workout Frequency: 5 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
50 years
Gender
Male
Weight
58.4 kg
Height
1.58 m
BMI
23.4
Normal
Body Fat
26.4%
Lean Mass
43.0 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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