Zottman Curls

Beginner
Upper Chest, Triceps Bench, Barbell
Cardio

Benefits

Builds chest strength

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 24 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
161
88% of max
Max BPM
183

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,587
Calories
201.0g
Carbs
80.6g
Protein
53.3g
Fats

Micronutrients

Sugar: 30.8g
Sodium: 2,006.2mg
Cholesterol: 152.1mg
Serving: 455.6g

Meal Preparation

Method: Boiled
Prep: 45 min
Cook: 101 min

Calorie Balance Analysis

Calorie Intake
1,587
from food
Calories Burned
818
during workout
Net Balance: +769 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~653 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
49 years
Gender
Male
Weight
57.5 kg
Height
1.99 m
BMI
14.5
Underweight
Body Fat
19.9%
Lean Mass
46.0 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 3.1 liters of water daily.

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