Voimanosto: to 11.12.2025 maastaveto + penkki Workout
Pystypunnerrus 5x12-20
Maastaveto 5x10x40-60%
-päinvastainen tekniikka
Vipunosto eteen levypainolla 3x15-20
Ojentajat maaten käsipainoilla 3x10-15
-superina
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