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| (156 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/ErectorSpinae/BBDeadlift.html mave] 5 × 5 × 95
| | |{{Kohjaus|Ohjelma 20#p{{Reenipäivä}}}} |
| *[http://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress.html jalkaprässi] 3 × 15 × 200
| | }} |
| *[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 10 × 15
| | ==Katso myös== |
| *[http://www.exrx.net/WeightExercises/RectusAbdominis/LVVerticalLegHipRaise.html jalkojen nostelu] 3 × 15
| | *[[Ohjelma 20 kevennetty]] |
| *aerobinen 60 min.
| |
| | |
| ===Sunnuntai===
| |
| *[http://www.exrx.net/WeightExercises/LatissimusDorsi/LVPulldownH.html Lever Pulldown] 2 × 10 × 77
| |
| *[http://www.exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress.html Smith-vinopenkki] 2 × 10 × 40
| |
| *[http://www.exrx.net/WeightExercises/Biceps/CBOneArmCurl.html Cable One Arm Curl] 2 × 10 × 20
| |
| *[http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html One Arm Triceps Extension] 2 × 10 × 20+20
| |
| *[http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html kulmasoutu] 2 × 10 × 35
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| *[http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html vipunostot] 2 x 10 × 10+10
| |
| | |
| ==Parilliset viikot==
| |
| ===Lauantai=== | |
| *[http://www.exrx.net/WeightExercises/Quadriceps/SMSquat.html Smith-kyykky] 5 × 10 × 70 | |
| *[http://www.exrx.net/WeightExercises/Gastrocnemius/SLForwardAngledCalfRaise.html pohkeet] 10 × 10 × 225+
| |
| *[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 3 × 15 × 10
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| *selän ojennus 2 × 15
| |
| *aerobinen 60 min.
| |
| | |
| ===Sunnuntai===
| |
| *[http://www.exrx.net/WeightExercises/LatissimusDorsi/BWChinup.html leuanveto] 2 × 10 × max-41
| |
| *[http://www.exrx.net/WeightExercises/PectoralSternal/LVWideGripChestPress.html vipupenkki] 2 × 10 × 95
| |
| *[http://www.exrx.net/WeightExercises/Triceps/BBTriExt.html Barbell Triceps Extension] 2 × 10 × 22,5+22,5
| |
| *[http://www.exrx.net/WeightExercises/Biceps/DBCurl.html hauiskääntö] 2 × 10 × 20+20
| |
| *[http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPressH.html olkapunnerrus] 2 × 10 × 41
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| *[http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html alatalja] 2 × 10 × 83
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| [[Luokka:Luettelot]]
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