Zottman Curls

Advanced
Biceps, Forearms Cable Machine or Resistance Band
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 5 sets of 21 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
51
Average BPM
146
83% of max
Max BPM
177

Heart Rate Reserve: 76% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,649
Calories
223.7g
Carbs
88.5g
Protein
59.6g
Fats

Micronutrients

Sugar: 20.1g
Sodium: 1,120.9mg
Cholesterol: 21.9mg
Serving: 337.2g

Meal Preparation

Method: Steamed
Prep: 38 min
Cook: 69 min

Calorie Balance Analysis

Calorie Intake
1,649
from food
Calories Burned
1,206
during workout
Net Balance: +443 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~925 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
38 years
Gender
Male
Weight
61.8 kg
Height
1.97 m
BMI
15.9
Underweight
Body Fat
18.7%
Lean Mass
50.2 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 2.8 liters of water daily.

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