Zottman Curls

Advanced
Shoulders Low Bar or TRX
HIIT

Benefits

Builds explosive upper 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 4 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
126
68% of max
Max BPM
185

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

2,694
Calories
298.6g
Carbs
119.2g
Protein
80.1g
Fats

Micronutrients

Sugar: 23.8g
Sodium: 1,450.9mg
Cholesterol: 295.6mg
Serving: 425.3g

Meal Preparation

Method: Fried
Prep: 13 min
Cook: 57 min

Calorie Balance Analysis

Calorie Intake
2,694
from food
Calories Burned
1,453
during workout
Net Balance: +1,241 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~780 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
56 years
Gender
Male
Weight
107.6 kg
Height
1.73 m
BMI
36.0
Obese
Body Fat
33.1%
Lean Mass
72.0 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 2.8 liters of water daily.

Related Exercises