Zottman Curls

Advanced
Back, Core, Shoulders Resistance Band or Cable Machine
Strength

Benefits

Builds calf muscles

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 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
58
Average BPM
133
80% of max
Max BPM
166

Heart Rate Reserve: 70% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,365
Calories
239.6g
Carbs
95.7g
Protein
64.2g
Fats

Micronutrients

Sugar: 48.3g
Sodium: 2,210.1mg
Cholesterol: 145.7mg
Serving: 417.6g

Meal Preparation

Method: Roasted
Prep: 36 min
Cook: 20 min

Calorie Balance Analysis

Calorie Intake
2,365
from food
Calories Burned
900
during workout
Net Balance: +1,465 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~665 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
40 years
Gender
Male
Weight
81.5 kg
Height
1.74 m
BMI
26.9
Overweight
Body Fat
27.7%
Lean Mass
58.9 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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