Zottman Curls

Advanced
Full Core Cable Machine
Strength

Benefits

Strengthens lower body

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 23 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
53
Average BPM
154
90% of max
Max BPM
171

Heart Rate Reserve: 86% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

3,419
Calories
411.4g
Carbs
164.4g
Protein
109.5g
Fats

Micronutrients

Sugar: 12.0g
Sodium: 2,125.8mg
Cholesterol: 249.9mg
Serving: 400.0g

Meal Preparation

Method: Boiled
Prep: 10 min
Cook: 24 min

Calorie Balance Analysis

Calorie Intake
3,419
from food
Calories Burned
1,243
during workout
Net Balance: +2,176 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~866 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
43 years
Gender
Male
Weight
128.0 kg
Height
1.69 m
BMI
44.8
Obese
Body Fat
35.0%
Lean Mass
83.2 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 2.9 liters of water daily.

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