Zottman Curls

Advanced
Upper Chest, Triceps Bench or Step
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 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
59
Average BPM
163
102% of max
Max BPM
161

Heart Rate Reserve: 102% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,645
Calories
175.9g
Carbs
69.9g
Protein
47.0g
Fats

Micronutrients

Sugar: 29.6g
Sodium: 387.1mg
Cholesterol: 264.7mg
Serving: 281.9g

Meal Preparation

Method: Baked
Prep: 10 min
Cook: 23 min

Calorie Balance Analysis

Calorie Intake
2,645
from food
Calories Burned
976
during workout
Net Balance: +1,669 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~807 calories

Training Recommendations

Workout Frequency: 2 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
35 years
Gender
Female
Weight
101.2 kg
Height
1.63 m
BMI
38.1
Obese
Body Fat
35.0%
Lean Mass
65.8 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 3.1 liters of water daily.

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