{"id":14245,"date":"2025-04-06T11:18:58","date_gmt":"2025-04-06T11:18:58","guid":{"rendered":"https:\/\/hcgym.ee\/blogi\/lamades-surumise-kava-85-100-kg-3-kuuga\/"},"modified":"2025-04-07T09:06:08","modified_gmt":"2025-04-07T09:06:08","slug":"3-kuukauden-penkkipunerrusohjelma","status":"publish","type":"post","link":"https:\/\/hcgym.ee\/fi\/blogi\/3-kuukauden-penkkipunerrusohjelma\/","title":{"rendered":"3 Kuukauden penkkipunerrusohjelma 85 kilosta 100 kiloon"},"content":{"rendered":"<p><b>\ud83d\udcc5 Kuukausi\u00a0<\/b><\/p>\n<p><b>\ud83d\udd38<\/b><b> Viikko 1<\/b><\/p>\n<p><b>Maanantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 4 x 6 x <\/span><b>45.5 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yl\u00e4talja leve\u00e4ll\u00e4 otteella: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pull: 3 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises levypainoilla: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset laitteessa: 3 x 20<\/span><\/li>\n<\/ul>\n<p><b>Perjantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 5 x 5 x <\/span><b>70 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Syv\u00e4kyykky tangolla:<\/b><span style=\"font-weight: 400;\"> 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>SJM tangolla:<\/b><span style=\"font-weight: 400;\"> 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vinopenkki k\u00e4sipainoilla: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kulmasoutu k\u00e4sipainoilla: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">JM Press: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 15\u201320<\/span><\/li>\n<\/ul>\n<p><b>\ud83d\udd38<\/b><b> Viikko 2<\/b><\/p>\n<p><b>Maanantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 4 x 6 x <\/span><b>48.5 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leuanveto kuminauhalla: 3 x 10\u201312<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pull: 3 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 20<\/span><\/li>\n<\/ul>\n<p><b>Perjantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 5 x 4 x <\/span><b>75 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Syv\u00e4kyykky: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SJM tangolla: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vinopenkki: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kulmasoutu: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">JM Press: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 20<\/span><\/li>\n<\/ul>\n<p><b>\ud83d\udd38<\/b><b> Viikko 3<\/b><\/p>\n<p><b>Maanantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 4 x 6 x <\/span><b>50 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yl\u00e4talja: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pull: 3 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 20<\/span><\/li>\n<\/ul>\n<p><b>Perjantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 5 x 3 x <\/span><b>77 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Syv\u00e4kyykky: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SJM tangolla: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vinopenkki: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kulmasoutu: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">JM Press: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 15<\/span><\/li>\n<\/ul>\n<p><b>\ud83d\udd38<\/b><b> Viikko 4 (kevyt)<\/b><\/p>\n<p><b>Maanantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 3 x 6 x <\/span><b>45.5 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leuanveto: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pull: 3 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises: 2 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 2 x 20<\/span><\/li>\n<\/ul>\n<p><b>Perjantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 4 x 4 x <\/span><b>70 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Syv\u00e4kyykky: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SJM tangolla: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vinopenkki: 2 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kulmasoutu: 2 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">JM Press: 2 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 2 x 20<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone  wp-image-14240 lazyload\" data-src=\"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-4.jpg\" alt=\"\" width=\"766\" height=\"431\" data-srcset=\"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-4.jpg 1280w, https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-4-300x169.jpg 300w, https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-4-1030x579.jpg 1030w, https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-4-768x432.jpg 768w, https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-4-705x397.jpg 705w\" data-sizes=\"(max-width: 766px) 100vw, 766px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 766px; --smush-placeholder-aspect-ratio: 766\/431;\" \/><\/p>\n<p><b>\ud83d\udcc5 Kuukausi\u00a0<\/b><\/p>\n<p><b>\ud83d\udd38<\/b><b> Viikko 5<\/b><\/p>\n<p><b>Maanantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 4 x 6 x <\/span><b>52 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leuanveto kuminauhalla: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pull: 3 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 20<\/span><\/li>\n<\/ul>\n<p><b>Perjantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 5 x 3 x <\/span><b>80 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Syv\u00e4kyykky tangolla:<\/b><span style=\"font-weight: 400;\"> 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>SJM tangolla:<\/b><span style=\"font-weight: 400;\"> 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vinopenkki k\u00e4sipainoilla: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kulmasoutu k\u00e4sipainoilla: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">JM Press: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lis\u00e4painodippi:<\/b><span style=\"font-weight: 400;\"> 3 x 5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 15\u201320<\/span><\/li>\n<\/ul>\n<p><b>\ud83d\udd38<\/b><b> Viikko 6<\/b><\/p>\n<p><b>Maanantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 4 x 6 x <\/span><b>53 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yl\u00e4talja: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pull: 3 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 20<\/span><\/li>\n<\/ul>\n<p><b>Perjantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 5 x 3 x <\/span><b>82 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Syv\u00e4kyykky: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SJM tangolla: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vinopenkki: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kulmasoutu: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">JM Press: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lis\u00e4painodippi:<\/b><span style=\"font-weight: 400;\"> 3 x 5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 15<\/span><\/li>\n<\/ul>\n<p><b>\ud83d\udd38<\/b><b> Viikko 7<\/b><\/p>\n<p><b>Maanantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 4 x 6 x <\/span><b>55 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leuanveto: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pull: 3 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 20<\/span><\/li>\n<\/ul>\n<p><b>Perjantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 4 x 2\u20133 x <\/span><b>85 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Syv\u00e4kyykky: 3 x 6\u20138<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SJM tangolla: 3 x 6\u20138<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vinopenkki: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kulmasoutu: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">JM Press: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lis\u00e4painodippi:<\/b><span style=\"font-weight: 400;\"> 3 x 5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 15<\/span><\/li>\n<\/ul>\n<p><b>\ud83d\udd38<\/b><b> Viikko 8 (kevyt)<\/b><\/p>\n<p><b>Maanantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 3 x 6 x <\/span><b>45.5 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yl\u00e4talja: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pull: 3 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises: 2 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 2 x 20<\/span><\/li>\n<\/ul>\n<p><b>Perjantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 4 x 4 x <\/span><b>70 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Syv\u00e4kyykky: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SJM tangolla: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vinopenkki: 2 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kulmasoutu: 2 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">JM Press: 2 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lis\u00e4painodippi:<\/b><span style=\"font-weight: 400;\"> 3 x 5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 2 x 20<\/span><\/li>\n<\/ul>\n<p><b>\ud83d\udcc5<\/b><b> 3. Kuukausi\u00a0<\/b><\/p>\n<p><b>\ud83d\udd38<\/b><b> Viikko 9<\/b><\/p>\n<p><b>Maanantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 4 x 5 x <\/span><b>56.5 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leuanveto: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pull: 3 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 20<\/span><\/li>\n<\/ul>\n<p><b>Perjantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 5 x 3 x <\/span><b>87 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Syv\u00e4kyykky: 3 x 6\u20138<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SJM tangolla: 3 x 6<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vinopenkki: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kulmasoutu: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">JM Press: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lis\u00e4painodippi:<\/b><span style=\"font-weight: 400;\"> 3 x 5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 15\u201320<\/span><\/li>\n<\/ul>\n<p><b>\ud83d\udd38<\/b><b> Viikko 10<\/b><\/p>\n<p><b>Maanantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 4 x 4 x <\/span><b>58.5 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yl\u00e4talja: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pull: 3 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 20<\/span><\/li>\n<\/ul>\n<p><b>Perjantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 5 x 2 x <\/span><b>90 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Syv\u00e4kyykky: 3 x 6<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SJM tangolla: 3 x 5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vinopenkki: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kulmasoutu: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">JM Press: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lis\u00e4painodippi:<\/b><span style=\"font-weight: 400;\"> 3 x 5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 15<\/span><\/li>\n<\/ul>\n<p><b>\ud83d\udd38<\/b><b> Viikko 11<\/b><\/p>\n<p><b>Maanantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 3 x 4 x <\/span><b>60 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leuanveto: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pull: 3 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 20<\/span><\/li>\n<\/ul>\n<p><b>Perjantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 3 x 1\u20132 x <\/span><b>92 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Syv\u00e4kyykky: 3 x 5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SJM tangolla: 3 x 4<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vinopenkki: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kulmasoutu: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">JM Press: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lis\u00e4painodippi:<\/b><span style=\"font-weight: 400;\"> 3 x 5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 3 x 15<\/span><\/li>\n<\/ul>\n<p><b>\ud83d\udd38<\/b><b> Viikko 12 \u2013 Testiviikko<\/b><\/p>\n<p><b>Maanantai<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus 3 x 5 x <\/span><b>60 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kevyt yl\u00e4kroppa: yl\u00e4talja, face pull, venyttely<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises: 2 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsarutistukset: 2 x 20<\/span><\/li>\n<\/ul>\n<p><b>Perjantai \u2013 PENKKITESTI<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L\u00e4mmittele hyvin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus: 1 x <\/span><b>100 kg<\/b><span style=\"font-weight: 400;\"> (tai noususarjat 90\u201395\u2013100 kg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Halutessasi tee kevyet syv\u00e4kyyky ja face pull lopuksi palauttavasti<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\ud83c\udf89<\/span><span style=\"font-weight: 400;\"> Onnistuneen noston j\u00e4lkeen: palautus, lepo ja juhlat!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Jos palautumisen haluaa varmistaa, niin rullaa aina ennen ja j\u00e4lkeen treenin jalat ja selk\u00e4 sek\u00e4 tee pitk\u00e4 l\u00e4mmittely kuminauhoilla joka treenin alkuun.<\/span><\/p>\n<p><b>Ravintolisien k\u00e4ytt\u00f6aikataulu ja annostus<\/b><\/p>\n<p><b>\ud83d\udd38<\/b><b> Aamulla (joka p\u00e4iv\u00e4, tyhj\u00e4\u00e4n vatsaan tai aamupalan yhteydess\u00e4):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>D3-vitamiini:<\/b><span style=\"font-weight: 400;\"> 100 \u00b5g (4000 IU)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>TMG (Trimetyyliglysiini):<\/b><span style=\"font-weight: 400;\"> 500\u20131000 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tribulus:<\/b><span style=\"font-weight: 400;\"> 500\u2013750 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>C60 Anabol:<\/b> <b>2 kapselia<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udc49<\/span><span style=\"font-weight: 400;\"> Vinkki: Ota lis\u00e4ravinteet veden ja\/tai kevyen aterian yhteydess\u00e4, ei tyhj\u00e4\u00e4n vatsaan jos aiheuttaa vatsavaivoja.<\/span><\/p>\n<p><b>\ud83d\udd38<\/b><b> 30 min ennen treeni\u00e4 (maanantai ja perjantai):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sitrulliini (Citrulline Malate):<\/b><span style=\"font-weight: 400;\"> 6\u20138 g jauheena veden kanssa<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2192 Edist\u00e4\u00e4 verenvirtausta ja pumppia, parantaa sarjakest\u00e4vyytt\u00e4<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u2705<\/span><span style=\"font-weight: 400;\"> Voit ottaa my\u00f6s toisen annoksen <\/span><b>TMG:t\u00e4 (500 mg)<\/b><span style=\"font-weight: 400;\"> ennen treeni\u00e4, jos haluat lis\u00e4tukea voiman tuotolle.<\/span><\/p>\n<p><b>\ud83d\udd38<\/b><b> HETI treenin j\u00e4lkeen:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glutamiinipeptidit:<\/b><span style=\"font-weight: 400;\"> 10 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wheymix (heraproteiini):<\/b><span style=\"font-weight: 400;\"> 30 g shakerissa veden tai maidon kanssa<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2192 Nopeuttaa palautumista ja antaa rakennusaineita lihaksille<\/span><\/li>\n<\/ul>\n<p><b>\ud83d\udd38<\/b><b> Ennen nukkumaanmenoa:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tribulus:<\/b><span style=\"font-weight: 400;\"> 500\u2013750 mg<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2192 Yhteens\u00e4 p\u00e4iv\u00e4ss\u00e4 1000\u20131500 mg<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2192 Auttaa hormonitasojen tukemisessa ja palautumisessa<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u2705<\/span> <b>Lis\u00e4vinkki palautumiseen:<\/b><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Magnesium (esim. magnesiumsitraatti) iltaisin auttaa unta ja lihasten rentoutumista<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kevyt venyttely, syv\u00e4 hengitys ja hyv\u00e4 iltarutiini tukevat hormonitoimintaa<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone  wp-image-14236 lazyload\" data-src=\"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-5.jpg\" alt=\"\" width=\"787\" height=\"442\" data-srcset=\"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-5.jpg 1280w, https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-5-300x169.jpg 300w, https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-5-1030x579.jpg 1030w, https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-5-768x432.jpg 768w, https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-5-705x397.jpg 705w\" data-sizes=\"(max-width: 787px) 100vw, 787px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 787px; --smush-placeholder-aspect-ratio: 787\/442;\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud83d\udcc5 Kuukausi\u00a0 \ud83d\udd38 Viikko 1 Maanantai Penkkipunnerrus 4 x 6 x 45.5 kg Yl\u00e4talja leve\u00e4ll\u00e4 otteella: 3 x 12 Face Pull: 3 x 15 Lu Raises levypainoilla: 3 x 12 Vatsarutistukset laitteessa: 3 x 20 Perjantai Penkkipunnerrus 5 x 5 x 70 kg Syv\u00e4kyykky tangolla: 3 x 10 SJM tangolla: 3 x 10 Vinopenkki k\u00e4sipainoilla: [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":14227,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-14245","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>3 Kuukauden penkkipunerrusohjelma 85 kilosta 100 kiloon<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hcgym.ee\/fi\/blogi\/3-kuukauden-penkkipunerrusohjelma\/\" \/>\n<meta property=\"og:locale\" content=\"fi_FI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Kuukauden penkkipunerrusohjelma 85 kilosta 100 kiloon\" \/>\n<meta property=\"og:description\" content=\"\ud83d\udcc5 Kuukausi\u00a0 \ud83d\udd38 Viikko 1 Maanantai Penkkipunnerrus 4 x 6 x 45.5 kg Yl\u00e4talja leve\u00e4ll\u00e4 otteella: 3 x 12 Face Pull: 3 x 15 Lu Raises levypainoilla: 3 x 12 Vatsarutistukset laitteessa: 3 x 20 Perjantai Penkkipunnerrus 5 x 5 x 70 kg Syv\u00e4kyykky tangolla: 3 x 10 SJM tangolla: 3 x 10 Vinopenkki 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surumise kava 85 kg = 100 kg 3 kuuga\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/hcgym.ee\/fi\/blogi\/3-kuukauden-penkkipunerrusohjelma\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/hcgym.ee\/fi\/etusivu\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"3 Kuukauden penkkipunerrusohjelma 85 kilosta 100 kiloon\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/hcgym.ee\/fi\/#website\",\"url\":\"https:\/\/hcgym.ee\/fi\/\",\"name\":\"HC GYM\",\"description\":\"Spordisaal \/ 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