Zottman Curls

Advanced
Triceps Cable Machine or Resistance Band
HIIT

Benefits

Builds lower body power

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 17 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
73
Average BPM
126
71% of max
Max BPM
177

Heart Rate Reserve: 51% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

2,074
Calories
204.4g
Carbs
81.8g
Protein
54.8g
Fats

Micronutrients

Sugar: 19.1g
Sodium: 1,108.5mg
Cholesterol: 239.3mg
Serving: 107.2g

Meal Preparation

Method: Steamed
Prep: 17 min
Cook: 121 min

Calorie Balance Analysis

Calorie Intake
2,074
from food
Calories Burned
1,530
during workout
Net Balance: +544 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~820 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.0 liters/day

Sample User Profile

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

Age
26 years
Gender
Female
Weight
78.0 kg
Height
1.62 m
BMI
29.7
Overweight
Body Fat
29.7%
Lean Mass
54.8 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 3.0 liters of water daily.

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