# سه شنبه

## Workout

- 4 × 8-15s Front Lever (Tuck)
- 3 × 6-10 Scapular Pull-Up
- 4 × 1-3 Pull-Up
- 2 × 5-8 Pull-Up (Band-Assisted)
- 3 × 8-15 One-Arm Backpack/KB Row
- 2 × 10-15 Straight Arm Pulldown - Resistance Band
- 1 × 15-20 Rear Delt Fly - Cable
- 3 × 8-15 Barbell Curl
- 2 × 10-15 Hammer Curl - Dumbbell
- 1 × 30-45s Dead Hang
- 2 × 15-20 Wrist Curl - Cable
- 2 × 15-25 Reverse Curl - Dumbbell