{"version":"1.0","provider_name":"HC GYM","provider_url":"https:\/\/hcgym.ee\/fi\/","title":"90 P\u00c4IV\u00c4N PENKKIPUNNERRUS- JA KYYKKYOHJELMA \u2013 NOUSU 165 KG \u2192 180 KG | HC GYM","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"7pYaCM3OSL\"><a href=\"https:\/\/hcgym.ee\/fi\/blogi\/90-paivan-penkkipunnerrus-ja-kyykkyohjelma\/\">90 P\u00c4IV\u00c4N PENKKIPUNNERRUS- JA KYYKKYOHJELMA \u2013 NOUSU 165 KG \u2192 180 KG<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/hcgym.ee\/fi\/blogi\/90-paivan-penkkipunnerrus-ja-kyykkyohjelma\/embed\/#?secret=7pYaCM3OSL\" width=\"600\" height=\"338\" title=\"&#8221;90 P\u00c4IV\u00c4N PENKKIPUNNERRUS- JA KYYKKYOHJELMA \u2013 NOUSU 165 KG \u2192 180 KG&#8221; &#8212; HC GYM\" data-secret=\"7pYaCM3OSL\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/* <![CDATA[ *\/\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n\/* ]]> *\/\n<\/script>\n","thumbnail_url":"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/183347.jpg","thumbnail_width":1500,"thumbnail_height":1000,"description":"(Kohderyhm\u00e4: 57-vuotias kokenut voimanostaja \/ 40 v treenitausta) \ud83c\udfaf TAVOITE: Nostaa penkkipunnerrus 165 kg \u2192 180 kg Parantaa takakyykyn voimaa (arvioitu l\u00e4ht\u00f6taso n. 170 kg \u2192 tavoite 185\u2013190 kg) Ohjelma kest\u00e4\u00e4 90 p\u00e4iv\u00e4\u00e4 ja koostuu kolmesta 30 p\u00e4iv\u00e4n miniperiodista \ud83d\udd04 JOKAINEN 30 P\u00c4IV\u00c4N JAKSO = 4 VIIKKOA: Viikko 1: Kevyt tekniikka ja liikkuvuus Viikko 2: [&hellip;]"}