Ohjelma Kevät 2026 osa 1
Näytä ohjelman:
Ohjelma alkaa 14.05.2026 ja päättyy 30.06.2026
Askelkyykky käsipainolla
| Salikerta |
Toistot |
S1 |
S2 |
S3 |
| 1 15.5. |
8 |
60%
7.5 kg
9.0 kg x89.0 kg x8
|
72%
9.0 kg
10.0 kg x810.0 kg x8
|
80%
10.0 kg
12.5 kg x812.5 kg x8
|
| 2 22.5. |
8 |
68%
8.4 kg
8.0 kg x88.0 kg x8
|
81%
10.1 kg
10.0 kg x810.0 kg x8
|
90%
11.2 kg
10.0 kg x810.0 kg x8
|
| 3 Tulevia |
8 |
75%
9.4 kg
|
90%
11.2 kg
|
100%
12.5 kg
|
| 4 |
8 |
68%
8.4 kg
|
81%
10.1 kg
|
90%
11.2 kg
|
| 5 |
8 |
75%
9.4 kg
|
90%
11.2 kg
|
100%
12.5 kg
|
| 6 |
8 |
82%
10.3 kg
|
99%
12.4 kg
|
110%
13.8 kg
|
Alasveto tangolla
| Salikerta |
Toistot |
S1 |
S2 |
S3 |
| 1 15.5. |
8 |
60%
25.4 kg
35.0 kg x8
|
72%
30.5 kg
40.0 kg x8
|
80%
33.9 kg
40.0 kg x8
|
| 2 22.5. |
8 |
68%
28.6 kg
30.0 kg x8
|
81%
34.4 kg
35.0 kg x8
|
90%
38.2 kg
40.0 kg x8
|
| 3 Tulevia |
8 |
75%
31.8 kg
|
90%
38.2 kg
|
100%
42.4 kg
|
| 4 |
8 |
68%
28.6 kg
|
81%
34.4 kg
|
90%
38.2 kg
|
| 5 |
8 |
75%
31.8 kg
|
90%
38.2 kg
|
100%
42.4 kg
|
| 6 |
8 |
82%
35.0 kg
|
99%
42.0 kg
|
110%
46.6 kg
|
Arnold press (käsipainoilla)
| Salikerta |
Toistot |
S1 |
S2 |
S3 |
| 1 15.5. |
8 |
60%
5.4 kg
8.0 kg x8
|
72%
6.5 kg
8.0 kg x8
|
80%
7.2 kg
8.0 kg x8
|
| 2 22.5. |
8 |
68%
6.1 kg
6.0 kg x8
|
81%
7.3 kg
7.0 kg x8
|
90%
8.1 kg
8.0 kg x8
|
| 3 Tulevia |
8 |
75%
6.8 kg
|
90%
8.1 kg
|
100%
9.0 kg
|
| 4 |
8 |
68%
6.1 kg
|
81%
7.3 kg
|
90%
8.1 kg
|
| 5 |
8 |
75%
6.8 kg
|
90%
8.1 kg
|
100%
9.0 kg
|
| 6 |
8 |
82%
7.4 kg
|
99%
8.9 kg
|
110%
9.9 kg
|
Lonkan lähennys koneessa
| Salikerta |
Toistot |
S1 |
S2 |
S3 |
| 1 15.5. |
8 |
60%
24.0 kg
30.0 kg x8
|
72%
28.8 kg
35.0 kg x8
|
80%
32.0 kg
35.0 kg x8
|
| 2 22.5. |
8 |
68%
27.0 kg
??
|
81%
32.4 kg
??
|
90%
36.0 kg
??
|
| 3 Tulevia |
8 |
75%
30.0 kg
|
90%
36.0 kg
|
100%
40.0 kg
|
| 4 |
8 |
68%
27.0 kg
|
81%
32.4 kg
|
90%
36.0 kg
|
| 5 |
8 |
75%
30.0 kg
|
90%
36.0 kg
|
100%
40.0 kg
|
| 6 |
8 |
82%
33.0 kg
|
99%
39.6 kg
|
110%
44.0 kg
|
Kauppakassi
| Salikerta |
Toistot |
S1 |
S2 |
S3 |
| 1 15.5. |
20 |
100%
16.0 kg
16.0 kg x20
|
100%
16.0 kg
16.0 kg x20
|
100%
16.0 kg
16.0 kg x20
|
| 2 22.5. |
20 |
100%
16.0 kg
??
|
100%
16.0 kg
??
|
100%
16.0 kg
??
|
| 3 Tulevia |
20 |
100%
16.0 kg
|
100%
16.0 kg
|
100%
16.0 kg
|
| 4 |
20 |
100%
16.0 kg
|
100%
16.0 kg
|
100%
16.0 kg
|
| 5 |
20 |
100%
16.0 kg
|
100%
16.0 kg
|
100%
16.0 kg
|
| 6 |
20 |
100%
16.0 kg
|
100%
16.0 kg
|
100%
16.0 kg
|