Zottman Curls

Advanced
Upper Chest, Triceps Wall
Cardio

Benefits

Improves posture and back strength

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 25 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
161
83% of max
Max BPM
194

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,435
Calories
168.0g
Carbs
68.0g
Protein
45.1g
Fats

Micronutrients

Sugar: 1.1g
Sodium: 1,708.2mg
Cholesterol: 120.8mg
Serving: 244.4g

Meal Preparation

Method: Boiled
Prep: 57 min
Cook: 10 min

Calorie Balance Analysis

Calorie Intake
1,435
from food
Calories Burned
791
during workout
Net Balance: +644 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~605 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
46 years
Gender
Male
Weight
54.5 kg
Height
1.72 m
BMI
18.4
Underweight
Body Fat
21.5%
Lean Mass
42.8 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 2.9 liters of water daily.

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