Cf total: ke 7.10.2026 pystypunnerrus Strength
Vauhtipunnerrus Max1
-eli nousu kovaan ykköseen
-6-10 noususarjaa
Pystypunnerrus 3x3x80%
Pystypunnerrus istuen käsipainoilla 5x10-15
Vipunostot taakse 5x20-30
-superina
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