# شنبه

## Workout

- 3 × 20-40 Wall Handstand Hold
- 3 × 15-30 L-Sit Tuck Hold
- 3 × 3-6 شنا کف زدن
- 3 × 8-15 Hammer Curl - Dumbbell
- 3 × 10-15 Reverse Curl - Dumbbell
- 2 × 10-20 Triceps Extension - Resistance Band
- 3 × 20-40s ددهنگ با حوله 
- 2 × 15-25 Wrist Curl - Cable
- 2 × 15-25 پشت ساعد
- 2 × 10-20 Grippser
- 3 × 10-15 Kettlebell Swing - Kettlebell
- 1 × 8-12min Jump Rope