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| (81 välissä olevaa versiota samalta käyttäjältä ei näytetä) |
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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 × 70-90
| | |{{Kohjaus|Ohjelma 20#p{{Reenipäivä}}}} |
| *pohkeet 5 × 15 × 50
| | }} |
| *[http://www.exrx.net/WeightExercises/Obliques/DBSideBend.html kylkikallistelu] 5 × 10 × 40
| | ==Katso myös== |
| *[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 5 × 15 × 10
| | *[[Ohjelma 20 kevennetty]] |
| *selän ojennus 3 × 10 × 10
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| *vatsakelkka 3 × 15
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| | |
| ===Sunnuntai===
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| *[http://www.exrx.net/WeightExercises/LatissimusDorsi/BWChinup.html leuanveto] 5 × 5 (viimeksi tein 5+5+4+3+3)
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| *[http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html penkki] 5 × 6 × (25-30)---(25-30)
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| *[http://www.exrx.net/WeightExercises/BackGeneral/LVNarrowGripSeatedRowH.html istumasoutu] 5 × 10 × (25-30)+(25-30)
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| *[http://www.exrx.net/WeightExercises/Triceps/BWTriDip.html dippi] 3 × 10 × 2,5-5
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| *shoulder shocker 2 × (kiekko 10 × 15, vipunostot 8 × 7, olankohautus-kiepautus-puoliolkapunnerrus 8 × 7)
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| *[http://www.exrx.net/WeightExercises/Triceps/CBPushdownRope.html Cabl Pushdown] 3 × 10 × 110
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| *[http://www.exrx.net/WeightExercises/Biceps/CBOneArmCurl.html Cable One Arm Curl] 3 × 10 × 60
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| *[http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html littaperhoset] 5 × 13 × 10+10
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| | |
| ==Parilliset viikot==
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| ===Lauantai===
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| {| | |
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| *[http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html mave] 5 × 5 × 100-105
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| *[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 10 × 15 × 5
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| *[http://www.exrx.net/WeightExercises/Obliques/DBSideBend.html kylkikallistelu] 5 × 10 × 40
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| *[http://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress.html jalkaprässi] 3 × 12 × 200
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| *napakelkka 3 × 15
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| | | |
| *[http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html mave] 10 × 10 × 50
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| *[http://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress.html jalkaprässi] 10 × 15 × 100
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| *[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 10 × 15 × 5
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| *[http://www.exrx.net/WeightExercises/RectusAbdominis/LVVerticalLegHipRaise.html jalkojen nostelu] 5 × 15
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| |} | |
| | |
| ===Sunnuntai===
| |
| {|
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| *[http://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html vinopenkki] 5 × 10 × 15-20+15-20
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| *[http://www.exrx.net/WeightExercises/LatissimusDorsi/LVPulldownH.html Lever Pulldown] 3 × 10 × 80
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| *[http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html olkapunnerrus käsipainoilla] 3 × 10 × 22,5
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| *[http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html kulmasoutu] 3 × 10 × 40
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| *[http://www.exrx.net/WeightExercises/Triceps/BWTriDip.html dippi] 3 × 10 × 2,5
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| *keskitetty [http://www.exrx.net/WeightExercises/Biceps/DBCurl.html hauiskääntö] 3 × 10 × 12,5+12,5
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| *[http://www.exrx.net/WeightExercises/Triceps/CBBentoverTriExtRope.html Cable Bent-over Triceps Extension (with rope attachment)] 3 × 10 × 110
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| *[http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html vipunostot] 3 x 10 × 10+10
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| *[http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html littaperhoset] vinopenkissä 2 × 10 × 12,5+12,5
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| *[http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html olkapunnerrus käsipainoilla] 10 × 10 × 15+15
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| *[http://www.exrx.net/WeightExercises/LatissimusDorsi/LVPulldownH.html Lever Pulldown] 10 × 10 × 55-60
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| *[http://www.exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress.html Smith-vinopenkki] 10 × 10 × 5+5 / [http://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html vinopenkki] 10 × 10 × 15+15
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| *[http://www.exrx.net/WeightExercises/BackGeneral/LVNarrowGripSeatedRowH.html soutupenkki] 10 × 10 × 25+25
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| *lekatankohaba 10 × 10 × 5+5
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| *[http://www.exrx.net/WeightExercises/Triceps/CBBentoverTriExtRope.html Cable Bent-over Triceps Extension (with rope attachment)] 5 × 10 × 80
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| *kiertäjäk. etuvipu 5 × 10 × 6+6
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| *kiertäjäk. sivuvipu 5 × 10 × 6+6
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| |} | |
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| ==Yhden päivän vkl, kevennetty== | |
| *kyykky, 5 × 15 × 50 | |
| *vinot [http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html littaperhoset] 5 × 15 × 10+10
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| *[http://www.exrx.net/WeightExercises/BackGeneral/LVNarrowGripSeatedRowH.html istumasoutu] 5 × 15 × 20+20
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| *[http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html penkki] 3 × 15 × 10+10
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| *cable pushdown, 2 × 15 × 50
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| *[http://www.exrx.net/WeightExercises/Biceps/CBOneArmCurl.html Cable One Arm Curl] 2 × 15 × 50
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| *vatsarutistus, 3 × 15 × 10
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| ==Yhden päivän vkl==
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| *kyykky, 2 × 10 × 80
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| *Smith-penkki 2 × 10 × 15+15
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| *pohkeet, 2 × 15 × 50
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| *lever pulldown, 3 × 10 × 75
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| *dippi, 2 × 10
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| *hauiskääntö, 3 × 10 × 15+15
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| *cable pushdown, 2 × 10 × 100
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| *vipunostot, 2 × 10 × 8+8
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| *alatalja, 2 × 10 × 77
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| *vatsarutistus, 3 × 15 × 10
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| [[Luokka:Luettelot]]
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