Ke 25.10.2023 perus: penkki Strength
Penkki 3x5x75%
Penkki käsipainoilla 4x8-15
Dippi 4x6-12 TAI Penkkidippi 4x12-20
Vipunostot taakse 3x15
Vipunostot eteen tangolla 3x15
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