Zottman Curls

Beginner
Quadriceps, Calves, Glutes Pull-up Bar
Cardio

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 4 sets of 16 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
56
Average BPM
140
75% of max
Max BPM
187

Heart Rate Reserve: 64% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,751
Calories
202.9g
Carbs
82.0g
Protein
54.7g
Fats

Micronutrients

Sugar: 37.6g
Sodium: 479.4mg
Cholesterol: 42.1mg
Serving: 191.0g

Meal Preparation

Method: Raw
Prep: 46 min
Cook: 23 min

Calorie Balance Analysis

Calorie Intake
1,751
from food
Calories Burned
1,778
during workout
Net Balance: -27 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,206 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
35 years
Gender
Female
Weight
55.9 kg
Height
1.56 m
BMI
23.0
Normal
Body Fat
26.0%
Lean Mass
41.4 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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