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| (131 välissä olevaa versiota samalta käyttäjältä ei näytetä) |
| Rivi 1: |
Rivi 1: |
| ==Parittomat viikot==
| | {{#ifeq:{{Reenipäivä}}|0 |
| ===Lauantai===
| | |{{Kohjaus|||[[Ohjelma 20]] ([[Ohjelma 20#v{{Reeniviikko}}|viikko {{Reeniviikko}}]])}} |
| *[http://www.exrx.net/WeightExercises/Quadriceps/SMSquat.html Smith-kyykky] 5 × 10 × 70
| | |{{Kohjaus|Ohjelma 20#p{{Reenipäivä}}}} |
| *pohkeet 10 × 15 × 40
| | }} |
| *[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 3 × 15 × 10
| | ==Katso myös== |
| *selän ojennus 2 × 15
| | *[[Ohjelma 20 kevennetty]] |
| | |
| ===Sunnuntai===
| |
| *[http://www.exrx.net/WeightExercises/LatissimusDorsi/BWChinup.html leuanveto] 3 × 10 × max-47
| |
| *[http://www.exrx.net/WeightExercises/PectoralSternal/LVWideGripChestPress.html vipupenkki] 2 × 10 × 89
| |
| *[http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html alatalja] 2 × 10 × 77
| |
| *[http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPressH.html olkapunnerrus] 3 × 10 × 41
| |
| *[http://www.exrx.net/WeightExercises/PectoralSternal/CBSeatedFly.html CSF] 2 × 10 × 59
| |
| *[http://www.exrx.net/WeightExercises/Triceps/BWTriDip.html dippi] 2 × 10
| |
| *[http://www.exrx.net/WeightExercises/Biceps/DBCurl.html hauiskääntö] 3 × 10 × 15+15
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| *[http://www.exrx.net/WeightExercises/Triceps/CBPushdownRope.html Cabl Pushdown] 2 × 10 × 100
| |
| *[http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html vipunostot] 2 x 10 × 10+10
| |
| | |
| ==Parilliset viikot==
| |
| ===Lauantai===
| |
| {| | |
| |- | |
| | | |
| *[http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html mave] 5 × 5 × 95
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| *[http://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress.html jalkaprässi] 3 × 10 × 200
| |
| *[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 10 × 15
| |
| *[http://www.exrx.net/WeightExercises/RectusAbdominis/LVVerticalLegHipRaise.html jalkojen nostelu] 3 × 15
| |
| |-
| |
| |
| |
| *[http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html mave] 5 × 10-20 × 70
| |
| *[http://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress.html jalkaprässi] 10 × 15-20 × 150
| |
| *[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 10 × 15
| |
| *[http://www.exrx.net/WeightExercises/RectusAbdominis/LVVerticalLegHipRaise.html jalkojen nostelu] 3 × 15
| |
| |} | |
| | |
| ===Sunnuntai=== | |
| *[http://www.exrx.net/WeightExercises/LatissimusDorsi/LVPulldownH.html Lever Pulldown] 3 × 10 × 71
| |
| *[http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPressH.html olkapunnerrus] 3 × 10 × 41 | |
| *[http://www.exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress.html Smith-vinopenkki] 2 × 10 × 15+15 / [http://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html vinopenkki] 2 × 10 × 20+20
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| * kulmasoutu tangolla 2 × 10 × 35
| |
| *[http://www.exrx.net/WeightExercises/Triceps/BWTriDip.html dippi] 2 × 10
| |
| *[http://www.exrx.net/WeightExercises/Biceps/CBOneArmCurl.html Cable One Arm Curl] 2 × 10 × 50
| |
| *[http://www.exrx.net/WeightExercises/Triceps/CBPushdownRope.html Cable Pushdown] 2 × 10 × 100
| |
| *[http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html vipunostot] 3 x 10 × 10+10
| |
| | |
| [[Luokka:Luettelot]]
| |
Ohjelma 20 (viikko 4)
Tämä on kevytohjaus.
Katso myös
