Zottman Curls

Intermediate
Core, Lower Back None or Dumbbells
HIIT

Benefits

Builds upper body 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 19 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
67
Average BPM
121
61% of max
Max BPM
198

Heart Rate Reserve: 41% - Light intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

2,251
Calories
299.0g
Carbs
120.1g
Protein
79.2g
Fats

Micronutrients

Sugar: 11.7g
Sodium: 2,174.0mg
Cholesterol: 209.6mg
Serving: 404.8g

Meal Preparation

Method: Steamed
Prep: 51 min
Cook: 107 min

Calorie Balance Analysis

Calorie Intake
2,251
from food
Calories Burned
2,442
during workout
Net Balance: -191 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,142 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
21 years
Gender
Female
Weight
87.7 kg
Height
1.60 m
BMI
34.3
Obese
Body Fat
33.2%
Lean Mass
58.6 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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