# پنج شنبه

## Workout

- 4 × 6-10 Squat - Barbell
- 3 × 8-12 Split Squat (Bulgarian)
- 2 × 10-15 Reverse Lunge
- 4 × 8-12 Row (T-Bar) - Barbell
- 4 × 12-20 Calf Raise (Standing) - Machine
- 2 × 15-25 Tibialis Raise
- 3 × 8-15 Hanging Knee Raise
- 3 × 15-30s L-Sit Tuck Hold
- 2 × 30-60 Plank
- 1 × 8-12min Jump Rope