Ke 18.10.2023 perus: penkki Strength
Penkki 2x6x70%
Vipunostot maaten 4x8-15
-varovasti lisää kuormaa
Dippi 4x6-12 TAI Penkkidippi 4x12-20
Vipunostot sivuille 2x20
Vipunostot eteen levypainolla 1x30
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