Zottman Curls

Advanced
Upper Chest, Triceps Bench or Sturdy Surface
HIIT

Benefits

Advanced core exercise

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 20 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
59
Average BPM
125
63% of max
Max BPM
198

Heart Rate Reserve: 47% - Light intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,550
Calories
192.7g
Carbs
75.6g
Protein
50.8g
Fats

Micronutrients

Sugar: 43.3g
Sodium: 398.1mg
Cholesterol: 159.4mg
Serving: 175.0g

Meal Preparation

Method: Fried
Prep: 31 min
Cook: 21 min

Calorie Balance Analysis

Calorie Intake
2,550
from food
Calories Burned
1,901
during workout
Net Balance: +649 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~976 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.6 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
88.9 kg
Height
1.62 m
BMI
33.9
Obese
Body Fat
33.6%
Lean Mass
59.0 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 3.6 liters of water daily.

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