Zottman Curls

Intermediate
Legs, Shoulders, Core Cable Machine
Cardio

Benefits

Improves posture and back 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 15 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
50
Average BPM
165
94% of max
Max BPM
176

Heart Rate Reserve: 91% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

2,240
Calories
233.1g
Carbs
93.0g
Protein
61.5g
Fats

Micronutrients

Sugar: 18.2g
Sodium: 2,422.7mg
Cholesterol: 221.7mg
Serving: 231.9g

Meal Preparation

Method: Roasted
Prep: 14 min
Cook: 92 min

Calorie Balance Analysis

Calorie Intake
2,240
from food
Calories Burned
2,078
during workout
Net Balance: +162 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,381 calories

Training Recommendations

Workout Frequency: 4 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
Male
Weight
87.3 kg
Height
1.64 m
BMI
32.5
Obese
Body Fat
29.5%
Lean Mass
61.5 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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