Zottman Curls

Intermediate
Quadriceps, Calves, Glutes Bench, Barbell
Yoga

Benefits

Targets biceps and forearms

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 4 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
67
Average BPM
158
83% of max
Max BPM
191

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,964
Calories
255.4g
Carbs
102.1g
Protein
67.4g
Fats

Micronutrients

Sugar: 4.8g
Sodium: 1,350.8mg
Cholesterol: 183.1mg
Serving: 197.8g

Meal Preparation

Method: Grilled
Prep: 50 min
Cook: 110 min

Calorie Balance Analysis

Calorie Intake
1,964
from food
Calories Burned
866
during workout
Net Balance: +1,098 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~914 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
43 years
Gender
Male
Weight
72.9 kg
Height
1.59 m
BMI
28.8
Overweight
Body Fat
30.6%
Lean Mass
50.6 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 2.2 liters of water daily.

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