Apro questo thread qui poiché non so dove poterlo aprire. Sono un neofita, ho scaricato da poco un applicazione per android "Gymme Pro", sembra abbastanza buona ma chiedevo il vostro parere. Qualcuno la conosce?
Dopo aver inserito tutti i miei parametri (17 anni 172cm*61kg) l applicazione mi ha così formulato il programma di massa:
Massa - 8 Settimane
Scheda 1 - Pettorali, Spalle, Tricipiti, Avambracci (1h26m24s)
(Pettorali) - 1 Croci con Manubri su Panca Inclinata - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
(Pettorali) - 2 Pectoral Machine - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 25Kg |_______|
2 - 8Rip, Rec.:02:00, 25Kg |_______|
3 - 8Rip, Rec.:02:00, 25Kg |_______|
(Pettorali) - 3 Chest Press - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 25Kg |_______|
2 - 8Rip, Rec.:02:00, 25Kg |_______|
3 - 8Rip, Rec.:02:00, 25Kg |_______|
(Spalle) - 4 Lento Avanti - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
(Spalle) - 5 Alzate Frontali con Bilanciere in Piedi - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
(Spalle) - 6 Alternating Press - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
(Tricipiti) - 7 Push Down ai Cavi - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 10Kg |_______|
2 - 8Rip, Rec.:02:00, 10Kg |_______|
3 - 8Rip, Rec.:02:00, 10Kg |_______|
(Tricipiti) - 8 Easy Power Parallele per Tricipiti - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 50Kg |_______|
2 - 8Rip, Rec.:02:00, 50Kg |_______|
3 - 8Rip, Rec.:02:00, 50Kg |_______|
(Tricipiti) - 9 Estensioni dei Tricipiti Alternate ai Cavi - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 10Kg |_______|
2 - 8Rip, Rec.:02:00, 10Kg |_______|
3 - 8Rip, Rec.:02:00, 10Kg |_______|
(Tricipiti) - 10 Estensioni Tricipiti Busto Inclinato con Manubri - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
(Avambracci) - 11 Avambracci in Piedi con Bilanciere Presa Inversa - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
(Avambracci) - 12 Avambracci con Bilanciere Posteriore - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
Scheda 2 - Gambe, Glutei, Polpacci (1h4m48s)
(Gambe) - 1 Squat al Multipower - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
(Gambe) - 2 Affondo Inverso con Manubri - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
(Gambe) - 3 Hack Squat Completo - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 10Kg |_______|
2 - 8Rip, Rec.:02:00, 10Kg |_______|
3 - 8Rip, Rec.:02:00, 10Kg |_______|
(Glutei) - 4 Estensione dell’Anca a Terra - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 50Kg |_______|
2 - 8Rip, Rec.:02:00, 50Kg |_______|
3 - 8Rip, Rec.:02:00, 50Kg |_______|
(Glutei) - 5 Kettlebell One-Legged Deadlift - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
(Glutei) - 6 Ponte per Glutei - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 50Kg |_______|
2 - 8Rip, Rec.:02:00, 50Kg |_______|
3 - 8Rip, Rec.:02:00, 50Kg |_______|
(Polpacci) - 7 Polpacci in Piedi con Manubri - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 50Kg |_______|
2 - 8Rip, Rec.:02:00, 50Kg |_______|
3 - 8Rip, Rec.:02:00, 50Kg |_______|
(Polpacci) - 8 Polpacci a Corpo Libero - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
(Polpacci) - 9 Calf in Piedi al Multipower - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
Scheda 3 - Trapezi, Dorsali, Bicipiti (1h4m48s)
(Trapezi) - 1 Scrollate con Bilanciere - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
(Trapezi) - 2 Tirate al Mento con Bilanciere - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
(Trapezi) - 3 Kettlebell Sumo High Pull - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
(Dorsali) - 4 Trazioni alla Sbarra - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
(Dorsali) - 5 Dorsey Bar - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
(Dorsali) - 6 Alternating Row - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
(Bicipiti) - 7 Curl in Piedi con Bilanciere - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
(Bicipiti) - 8 Curl con Manubri su Inclinata - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
(Bicipiti) - 9 Curl in Piedi con Elastico - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
Scheda 4 - Gambe, Dorsali, Polpacci, Addominali (1h26m24s)
(Gambe) - 1 Squat al Multipower - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
(Gambe) - 2 Squat - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
(Gambe) - 3 Kettlebell Turkish Get-Up - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
(Dorsali) - 4 Lat Machine Presa Larga - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 50Kg |_______|
2 - 8Rip, Rec.:02:00, 50Kg |_______|
3 - 8Rip, Rec.:02:00, 50Kg |_______|
(Dorsali) - 5 Back Extension Machine - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 50Kg |_______|
2 - 8Rip, Rec.:02:00, 50Kg |_______|
3 - 8Rip, Rec.:02:00, 50Kg |_______|
(Dorsali) - 6 Panca Inclinata con Manubri Presa Neutra - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
(Polpacci) - 7 Polpacci in Piedi con Manubri - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 50Kg |_______|
2 - 8Rip, Rec.:02:00, 50Kg |_______|
3 - 8Rip, Rec.:02:00, 50Kg |_______|
(Polpacci) - 8 Calf Press - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 50Kg |_______|
2 - 8Rip, Rec.:02:00, 50Kg |_______|
3 - 8Rip, Rec.:02:00, 50Kg |_______|
(Polpacci) - 9 Calf in Piedi al Multipower - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
(Addominali) - 10 Sit-Up - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 10Kg |_______|
2 - 8Rip, Rec.:02:00, 10Kg |_______|
3 - 8Rip, Rec.:02:00, 10Kg |_______|
(Addominali) - 11 Crunch con Palla - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 10Kg |_______|
2 - 8Rip, Rec.:02:00, 10Kg |_______|
3 - 8Rip, Rec.:02:00, 10Kg |_______|
(Addominali) - 12 Addominali Laterali con Manubri Alternati - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 10Kg |_______|
2 - 8Rip, Rec.:02:00, 10Kg |_______|
3 - 8Rip, Rec.:02:00, 10Kg |_______|
Scheda 5 - Pettorali, Spalle, Tricipiti, Avambracci (1h26m24s)
(Pettorali) - 1 Croci con Manubri su Panca Inclinata - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
(Pettorali) - 2 Pectoral Machine - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 25Kg |_______|
2 - 8Rip, Rec.:02:00, 25Kg |_______|
3 - 8Rip, Rec.:02:00, 25Kg |_______|
(Pettorali) - 3 Chest Press - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 25Kg |_______|
2 - 8Rip, Rec.:02:00, 25Kg |_______|
3 - 8Rip, Rec.:02:00, 25Kg |_______|
(Spalle) - 4 Lento Avanti - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
(Spalle) - 5 Alzate Frontali Presa Neutra - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
(Spalle) - 6 Kettlebell Seesaw Press - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
(Tricipiti) - 7 Push Down ai Cavi - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 10Kg |_______|
2 - 8Rip, Rec.:02:00, 10Kg |_______|
3 - 8Rip, Rec.:02:00, 10Kg |_______|
(Tricipiti) - 8 French Press con Manubri Seduto - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
(Tricipiti) - 9 French Press su Inclinata con Elastico - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 10Kg |_______|
2 - 8Rip, Rec.:02:00, 10Kg |_______|
3 - 8Rip, Rec.:02:00, 10Kg |_______|
(Avambracci) - 10 Avambracci con Manubri Presa Inversa - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 20Kg |_______|
2 - 8Rip, Rec.:02:00, 20Kg |_______|
3 - 8Rip, Rec.:02:00, 20Kg |_______|
(Avambracci) - 11 Avambracci in Piedi con Bilanciere Presa Inversa - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
(Avambracci) - 12 Avambracci con Bilanciere Posteriore - 3X8 - Rec. 02:00
1 - 8Rip, Rec.:02:00, 12.5Kg |_______|
2 - 8Rip, Rec.:02:00, 12.5Kg |_______|
3 - 8Rip, Rec.:02:00, 12.5Kg |_______|
Ora, cosa ne pensate dell'applicazione? È un buon programma? (I chili sono inseriti dall'applicazione)Se lo ritenete un buon programma ne approfittò per chiedere se pensate possa seguire questo programma [obbiettivo aumentare massa muscolare 61kg<64-65kg (fattibile??)]
PS: non capisco una cosa : l applicazione dice che l allenamento si basa su 4 giorni a settimana ma sono presenti 5 schede, come è possibile?
Se volete allego le immagini degli esercizi!
Grazie in anticipo [emoji4]
Segnalibri