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| (172 välissä olevaa versiota samalta käyttäjältä ei näytetä) |
| Rivi 1: |
Rivi 1: |
| [http://www.bodybuilding.com/fun/luis13.htm GVT @ bb.com]
| | {{#ifeq:{{Reenipäivä}}|0 |
| | | |{{Kohjaus|||[[Ohjelma 20]] ([[Ohjelma 20#v{{Reeniviikko}}|viikko {{Reeniviikko}}]])}} |
| ==Torstai==
| | |{{Kohjaus|Ohjelma 20#p{{Reenipäivä}}}} |
| *aerobinen 60 min.
| | }} |
| | | ==Katso myös== |
| ==Perjantai (parittomat viikot)==
| | *[[Ohjelma 20 kevennetty]] |
| *[http://www.exrx.net/WeightExercises/LatissimusDorsi/BWChinup.html leuanveto] 10 × 10 × max, 90 s
| |
| *[http://www.exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress.html Smith-vinopenkki] 10 × 10 × 11,25+11,25, 90 s
| |
| *[http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html kulmasoutu] 3 × 10 × 30
| |
| *[http://www.exrx.net/WeightExercises/PectoralSternal/LVSeatedFly.html Lever Seated Fly] 3 × 10 × 65
| |
| | |
| ==Perjantai (parilliset viikot)==
| |
| *[http://www.exrx.net/WeightExercises/PectoralSternal/LVWideGripChestPress.html vipupenkki] 10 × 10 × 71, 90 s
| |
| *[http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html alatalja] 10 × 10 × 65
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| *[http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPressH.html olkapunnerrus] 2 × 10 × 41
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| *[http://www.exrx.net/WeightExercises/LatissimusDorsi/LVPulldownH.html Lever Pulldown] 2 × 10 × 65, 90 s
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| | |
| ==Lauantai==
| |
| *aerobinen 60 min.
| |
| | |
| ==Sunnuntai (pariton)==
| |
| *[http://www.exrx.net/WeightExercises/Biceps/DBCurl.html hauiskääntö] 10 x 10 × 15+15
| |
| *[http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html One Arm Triceps Extension] 3 × 10 × 17.5+17,5
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| *[http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html vipunostot] 10 x 10 × 10+10
| |
| *[http://www.exrx.net/WeightExercises/Triceps/ASTriDipKneeling.html dippi] 3 × 10
| |
| *kierkal isommat!
| |
| | |
| ==Sunnuntai (parillinen)== | |
| *[http://www.exrx.net/WeightExercises/Triceps/BBTriExt.html Barbell Triceps Extension] 10 × 10 × 15+15 | |
| *[http://www.hyperstrike.com/Dumbbell-Lateral-Raise-Seated-Exercise-770.aspx istumavipunostot] 10 x 10 × 9+9
| |
| *[http://www.exrx.net/WeightExercises/Triceps/ASTriDipKneeling.html dippi] 3 × 10
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| *[http://www.exrx.net/WeightExercises/Biceps/DBCurl.html hauiskääntö] 2 x 10 × 17,5+17,5
| |
| *kierkal isommat!
| |
| | |
| ==Maanantai==
| |
| *aerobinen 60 min.
| |
| | |
| ==Tiistai (parittomat viikot)==
| |
| *[http://www.exrx.net/WeightExercises/Quadriceps/SMSquat.html Smith-kyykky] 5 × 10 × 70, 90 s
| |
| *[http://www.exrx.net/WeightExercises/Gastrocnemius/SLForwardAngledCalfRaise.html pohkeet] 10 × 10 × 225
| |
| *[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 3 × 15 × 10
| |
| *selän ojennus 2 × 15
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| | |
| ==Tiistai (parilliset viikot)==
| |
| *[http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html mave] 5 × 5 × 92,5-95, 90 s
| |
| *[http://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress.html jalkaprässi] 3 × 15 × 200
| |
| *[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 10 × 15
| |
| *[http://www.exrx.net/WeightExercises/RectusAbdominis/LVVerticalLegHipRaise.html jalkojen nostelu] 3 × 15
| |
| | |
| | |
| [[Luokka:Luettelot]]
| |
Ohjelma 20 (viikko 4)
Tämä on kevytohjaus.
Katso myös
