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| (202 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==
| | *[[Ohjelma 20 kevennetty]] |
| *[http://www.exrx.net/WeightExercises/LatissimusDorsi/LVPulldownH.html Lever Pulldown] 10 × 10 × 80, 90 s
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| *[http://www.exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress.html Smith-vinopenkki] 10 × 10 × 12,5+12,5, 90 s (parilliset viikot) / [http://www.exrx.net/WeightExercises/PectoralSternal/LVWideGripChestPress.html vipupenkki] 10 × 10 × 77, 90 s (parittomat viikot)
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| *[http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html kulmasoutu] 2 × 10 × 45 (parilliset viikot) / [http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html alatalja] 3 × 10 × 83 (parittomat viikot)
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| *[http://www.exrx.net/WeightExercises/PectoralSternal/LVSeatedFly.html Lever Seated Fly] 3 × 10 × 65 (parilliset viikot) / [http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPressH.html olkapunnerrus] 2 × 10 × 41 (parittomat viikot)
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| | |
| ==Lauantai (parittomat viikot)==
| |
| *[http://www.exrx.net/WeightExercises/Quadriceps/SMSquat.html Smith-kyykky] 10 × 10 × 65, 90 s
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| *[http://www.exrx.net/WeightExercises/Gastrocnemius/SLForwardAngledCalfRaise.html pohkeet] 10 × 10 × 195
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| *[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 2 × 15 × 10
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| *selän ojennus 2 × 15
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| | |
| ==Lauantai (parilliset viikot)== | |
| *[http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html mave] 5 × 5 × 80-95, 90 s | |
| *[http://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress.html jalkaprässi] 2 × 15 × 200
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| *[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 10 × 15
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| *[http://www.exrx.net/WeightExercises/RectusAbdominis/LVVerticalLegHipRaise.html jalkojen nostelu] 2 × 15
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| | |
| ==Sunnuntai==
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| *[http://www.exrx.net/WeightExercises/Triceps/BBTriExt.html Barbell Triceps Extension] 10 × 10 × 13,25+13,25
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| *[http://www.hyperstrike.com/Dumbbell-Lateral-Raise-Seated-Exercise-770.aspx istumavipunostot] 10 x 10 × 10+10
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| *[http://www.exrx.net/WeightExercises/Biceps/DBCurl.html hauiskääntö] 2 x 10 × 25+25
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| *[http://www.exrx.net/WeightExercises/Triceps/ASTriDipKneeling.html dippi] 2 × 10
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| | |
| [[Luokka:Luettelot]]
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