Zottman Curls

Advanced
Calves Low Bar or TRX
Strength

Benefits

Full body workout

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 12 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
64
Average BPM
163
98% of max
Max BPM
166

Heart Rate Reserve: 97% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

1,291
Calories
266.0g
Carbs
106.8g
Protein
70.6g
Fats

Micronutrients

Sugar: 14.9g
Sodium: 143.4mg
Cholesterol: 261.4mg
Serving: 347.9g

Meal Preparation

Method: Raw
Prep: 15 min
Cook: 33 min

Calorie Balance Analysis

Calorie Intake
1,291
from food
Calories Burned
1,414
during workout
Net Balance: -123 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~471 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
42 years
Gender
Male
Weight
45.6 kg
Height
1.59 m
BMI
18.0
Underweight
Body Fat
26.7%
Lean Mass
33.4 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 2.6 liters of water daily.

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