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| (253 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}}]])}} |
| ==Maanantai==
| | |{{Kohjaus|Ohjelma 20#p{{Reenipäivä}}}} |
| | | }} |
| ==Tiistai==
| | ==Katso myös== |
| *[http://www.exrx.net/WeightExercises/PectoralSternal/BWChestDip.html dippi] 10 × 10 × 41, 90 s
| | *[[Ohjelma 20 kevennetty]] |
| *[http://www.exrx.net/WeightExercises/Biceps/DBInclineCurl.html vinopenkkihauiskääntö käsipainoilla] 10 x 10 × 12,5+12,5, 90 s
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| *[http://www.exrx.net/WeightExercises/DeltoidPosterior/DBLyingRearLateralRaise.html vipunostot rähmällään] 3 x 10-12 × 8
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| *[http://www.hyperstrike.com/Dumbbell-Lateral-Raise-Seated-Exercise-770.aspx istumavipunostot] 3 x 10-12 × 9
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| ==Keskiviikko==
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| | |
| ==Torstai==
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| *aerobinen 60 min.
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| ==Perjantai==
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| *[http://www.exrx.net/WeightExercises/PectoralSternal/LVWideGripChestPress.html penkki] 2 × 9 × 95
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| *[http://www.exrx.net/WeightExercises/PectoralSternal/LVSeatedFly.html Lever Seated Fly] 2 × 10 × 53
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| *[http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPressH.html pystypunnerrus] 2 × 9 × 35
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| *[http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html kulmapenkki käsipainoilla] 2 × 12 × 17,5+17,5
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| *[http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html vipunosto seisten käsipainoilla] 2 × 12 × 10+10
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| *[http://www.exrx.net/WeightExercises/Gastrocnemius/SLForwardAngledCalfRaise.html pohkeet] 2 x 12 × 225
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| tai
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| *[http://www.exrx.net/WeightExercises/PectoralSternal/LVWideGripChestPress.html penkki] 107 + 95 + 89
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| *[http://www.exrx.net/WeightExercises/PectoralSternal/LVSeatedFly.html Lever Seated Fly] 71 + 59 + 53
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| *[http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPressH.html pystypunnerrus] 35 + 29 + 23
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| *[http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html kulmapenkki käsipainoilla] 22,5 + 17,5 + 15
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| *[http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html vipunosto seisten käsipainoilla] 12,5 + 9 + 7
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| *[http://www.exrx.net/WeightExercises/Gastrocnemius/SLForwardAngledCalfRaise.html pohkeet] 2 x 12 × 225
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| ==Lauantai==
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| *interv. 60 min.
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| ==Sunnuntai parittomilla viikoilla== | |
| *[http://www.exrx.net/WeightExercises/LatissimusDorsi/AsChinupPartner.html leuanveto] 2 × 12 × kaikki | |
| *[http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html kulmasoutu] 2 × 10 × 35
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| *selkäojennus 3 × 12
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| *[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 4 × 15
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| *([http://www.exrx.net/WeightExercises/RectusAbdominis/LVVerticalLegHipRaise.html jalkojen nostelu] 2 × 12)
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| ==Sunnuntai parillisilla viikoilla==
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| *[http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html mave] 2 × 10 × 85
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| *[http://www.exrx.net/WeightExercises/LatissimusDorsi/LVPulldownH.html Lever Pulldown] 3 × maks. × 71
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| *[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 4 × 12 × 9
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| [[Luokka:Luettelot]]
| |
