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| RE: voima: | |
| 3 x 8 = 24 3 x 4 = 12 | |
| 3 x 9 = 27 3 x 5 = 15 | |
| 3 x 10 = 30 4 x 4 = 16 | |
| 4 x 8 = 32 3 x 6 = 18 | |
| 3 x 11 = 33 4 x 5 = 20 | |
| 3 x 12 = 36 5 x 4 = 20 | |
| 4 x 9 = 36 4 x 6 = 24 | |
| 4 x 10 = 40 6 x 4 = 24 | |
| 5 x 8 = 40 5 x 5 = 25 | |
| 4 x 11 = 44 5 x 6 = 30 | |
| 5 x 9 = 45 6 x 5 = 30 | |
| 4 x 12 = 48 6 x 6 = 36 | |
| 5 x 10 = 50 | |
| 5 x 11 = 55 | |
| 5 x 12 = 60 | |
| MA | |
| etukyykky voima | |
| olkapäät | |
| selkä | |
| TI | |
| rinta,kädet | |
| KE | |
| maastaveto voima | |
| kyykky RE | |
| selkä | |
| TO | |
| kyykky alapuoli 4x8x10 | |
| PE | |
| rinta, selkä, olkapäät | |
| LA | |
| etukyykky RE | |
| maastaveto RE | |
| SU | |
| kädet, rinta, selkä | |
| joka päivä: apuliikkeitä Deanin tyyliin + vatsat |
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