Zottman Curls

Advanced
Chest, Triceps, Shoulders Barbell
Yoga

Benefits

Builds lower body power and endurance

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 17 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
61
Average BPM
162
101% of max
Max BPM
161

Heart Rate Reserve: 101% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,028
Calories
202.3g
Carbs
81.3g
Protein
54.0g
Fats

Micronutrients

Sugar: 13.7g
Sodium: 859.9mg
Cholesterol: 269.5mg
Serving: 497.4g

Meal Preparation

Method: Grilled
Prep: 56 min
Cook: 77 min

Calorie Balance Analysis

Calorie Intake
2,028
from food
Calories Burned
1,017
during workout
Net Balance: +1,011 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~932 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
59 years
Gender
Female
Weight
65.4 kg
Height
1.52 m
BMI
28.3
Overweight
Body Fat
28.5%
Lean Mass
46.8 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 2.1 liters of water daily.

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