Zottman Curls

Intermediate
Shoulders, Upper Back Barbell
Cardio

Benefits

Targets lower chest

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
60
Average BPM
126
68% of max
Max BPM
186

Heart Rate Reserve: 53% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,449
Calories
315.0g
Carbs
125.6g
Protein
83.4g
Fats

Micronutrients

Sugar: 16.7g
Sodium: 617.9mg
Cholesterol: 78.4mg
Serving: 210.0g

Meal Preparation

Method: Steamed
Prep: 55 min
Cook: 83 min

Calorie Balance Analysis

Calorie Intake
2,449
from food
Calories Burned
1,933
during workout
Net Balance: +516 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,286 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
47 years
Gender
Female
Weight
88.3 kg
Height
1.60 m
BMI
34.5
Obese
Body Fat
33.6%
Lean Mass
58.7 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 3.5 liters of water daily.

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