Live everyday like it's Leg Day...

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Behind Neck Lat Pull Down
  Dumbbell Upright Row
  EZ Bar Preacher Curl
  Straight-Arm Seated Cable Rows
  Barbell Upright Row
  Zottman Curl
  
  5 x 20:
  Russian Twist
  Dumbbell Side Bends
  

  λ3871 ---------------------- χ20190625 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Muscle Clean & Press
  Seated Arnold Press
  EZ Bar Incline Skullcrusher
  Dumbbell Flys
  Standing Arnold Press
  V-Bar Pulldown
  
  5 x 20:
  Kneeling Cable Crunch
  Twisting Hanging Knee Raise
  

  λ3836 ---------------------- χ20190624 \\ θ156

• Sunday
  
  Rest Day

  λ3833 ---------------------- χ20190623 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Leg Extension
  Leg Curl
  One Leg Donkey Calf Raise
  Dumbbell Walking Lunge
  Wide Grip Deadlift
  Standing Dumbbell Calf Raise
  
  5 x 20:
  Ab Rollout
  Decline Sit Up
  

  λ3830 ---------------------- χ20190622 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Standing One Arm Cable Row
  Cable Upright Row
  Barbell Preacher Curl
  Cable Seated Row
  Seated Dumbbell Shrug
  Zottman Curl
  
  5 x 20:
  Wood Chop
  Ab Rollout
  

  λ3827 ---------------------- χ20190621 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Decline Bench Press
  Alternate Bent Over Dumbbell Reverse Fly
  Dumbbell Tricep Kickback
  Dumbbell Pullover
  Machine Reverse Flys
  EZ Bar Skullcrusher
  
  5 x 20:
  Strict Toes to Bar
  Ab Rollout
  

  λ3824 ---------------------- χ20190620 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Single Leg Press
  Single Leg Curl
  Donkey Calf Raise
  Dumbbell Rear Lunge
  Wide Grip Deadlift
  One Leg Donkey Calf Raise
  
  5 x 20:
  Hanging Knee Raise
  Strict Toes to Bar
  

  λ3821 ---------------------- χ20190619 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Lat Pull Down
  Behind The Back Barbell Shrug
  Standing Hammer Curl
  One Arm T-Bar Row
  Sumo Deadlift High Pull
  Barbell Preacher Curl
  
  5 x 20:
  Standing Cable Crunch
  Twisting Decline Sit Up
  

  λ3818 ---------------------- χ20190618 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Dumbbell Flys
  Weight Plate Front Raise
  EZ Bar Incline Skullcrusher
  Decline Bench Press
  Dublin Press
  High Pulley Overhead Rope Extension
  
  5 x 20:
  Russian Twist
  Ab Rollout
  

  λ3815 ---------------------- χ20190617 \\ θ156

• Sunday
  
  Rest Day

  λ3812 ---------------------- χ20190616 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Goblet Squat
  Dumbbell Hamstring Curl
  One Leg Donkey Calf Raise
  Wide Squat
  Lying Cable Hamstring Curl
  One Leg Seated Dumbbell Calf Raise
  
  5 x 20:
  Wood Chop
  Strict Toes to Bar
  

  λ3809 ---------------------- χ20190615 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Standing One Arm Cable Row
  Cable Shrug
  Dumbbell Preacher Curl
  Close Grip Pull Up
  Cable Face Pull
  Alternate Seated Dumbbell Curl
  
  5 x 20:
  Dumbbell Side Bends
  Wood Chop
  

  λ3806 ---------------------- χ20190614 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Incline Dumbbell Bench Press
  Seated Dumbbell Lateral Raise
  Lying Dumbbell Extension
  Cable Crossovers (bent over)
  Weight Plate Front Raise
  Rope Pulldown
  
  5 x 20:
  Russian Twist
  Weighted Crunch
  

  λ3803 ---------------------- χ20190613 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Wide Squat
  Dumbbell Stiff Leg Deadlift
  Donkey Calf Raise
  Barbell Walking Lunge
  Wide Grip Deadlift
  45 Degree Toe Raise
  
  5 x 20:
  Ab Rollout
  Hanging Knee Raise
  

  λ3800 ---------------------- χ20190612 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  EZ Bar Reverse Grip Bent Over Row
  Barbell Wide Grip Row
  Alternate Standing Hammer Curl
  Cable Seated Row
  Dumbbell Shrug
  Alternate Seated Hammer Curl
  
  5 x 20:
  Dumbbell Side Bends
  Standing Cable Crunch
  

  λ3797 ---------------------- χ20190611 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Cable Crossovers (mid chest)
  Standing Dumbbell Press
  Lying Dumbbell Extension
  One-Arm Cable Flyes
  Machine Reverse Flys
  Incline Two Arm Dumbbell Extension
  
  5 x 20:
  Hanging Knee Raise
  Dumbbell Side Bends
  

  λ3794 ---------------------- χ20190610 \\ θ156

• Sunday
  
  Rest Day

  λ3791 ---------------------- χ20190609 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Dumbbell Step Up
  One Leg Lying Cable Hamstring Curl
  One Leg Donkey Calf Raise
  Wide Squat
  Romanian Deadlift
  One Leg Seated Dumbbell Calf Raise
  
  5 x 20:
  Strict Toes to Bar
  Abdominal Air Bike
  

  λ3788 ---------------------- χ20190608 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Rope Pull Up
  Dumbbell Shrug
  Dumbbell Preacher Curl
  Standing One Arm Cable Row
  Barbell Upright Row
  Cable Curl
  
  5 x 20:
  Decline Sit Up
  Seated Barbell Twist
  

  λ3785 ---------------------- χ20190607 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Cable Crossovers (mid chest)
  Dumbbell Reverse Fly On Incline Bench
  High Pulley Overhead Rope Extension
  Dumbbell Floor Press
  Standing Arnold Press
  Lying Dumbbell Extension
  
  5 x 20:
  Abdominal Air Bike
  Saw in Plank
  

  λ3782 ---------------------- χ20190606 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Barbell Lunge
  Good Mornings
  Standing Dumbbell Calf Raise
  Zerchers squat
  Wide Grip Deadlift
  One Leg Seated Dumbbell Calf Raise
  
  5 x 20:
  Strict Toes to Bar
  Twisting Decline Sit Up
  

  λ3779 ---------------------- χ20190605 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Close Grip Lat Pull Down
  Seated Dumbbell Shrug
  Alternate Seated Hammer Curl
  Reverse Grip Bent Over Row
  Sumo Deadlift High Pull
  Concentration Curl
  
  5 x 20:
  Dumbbell Side Bends
  Russian Twist
  

  λ3776 ---------------------- χ20190604 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Barbell Pullover
  Seated Bent Over Dumbbell Reverse Fly
  Seated French Press
  Lying Cable Pullover
  Alternate Seated Dumbbell Press
  V-Bar Pulldown
  
  5 x 20:
  Standing Cable Crunch
  Lying Heel Touches
  

  λ3773 ---------------------- χ20190603 \\ θ156

• Sunday
  
  Rest Day

  λ3770 ---------------------- χ20190602 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Dumbbell Walking Lunge
  Leg Curl
  One Leg Seated Dumbbell Calf Raise
  Leg Extension
  Wide Grip Romanian Deadlift
  Rocking Standing Calf Raise
  
  5 x 20:
  Dumbbell Side Bends
  Lying Bench Leg Raise
  

  λ3767 ---------------------- χ20190601 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Reverse Grip Bent Over Row
  Barbell Upright Row
  Standing Barbell Curl
  Close Grip Lat Pull Down
  Dumbbell Upright Row
  Alternate Seated Hammer Curl
  
  5 x 20:
  Scullers
  Decline Sit Up
  

  λ3764 ---------------------- χ20190531 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Dumbbell Bench Press
  Dumbbell Front Raise
  Incline Two Arm Dumbbell Extension
  Lying Cable Pullover
  Dumbbell Reverse Fly On Incline Bench
  Weighted Bench Dips
  
  5 x 20:
  Decline Sit Up
  Abdominal Air Bike
  

  λ3761 ---------------------- χ20190530 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Single Leg Extension
  Single Leg Curl
  One Leg Seated Dumbbell Calf Raise
  Dumbbell Lunge
  Leg Curl
  One Leg Donkey Calf Raise
  
  5 x 20:
  Kneeling Cable Crunch
  Saw in Plank
  

  λ3758 ---------------------- χ20190529 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Underhand Close Grip Lat Pull Down
  Barbell Upright Row
  Alternating Standing Dumbbell Curl
  Standing One Arm Cable Row
  Sumo Deadlift High Pull
  Cable Curl
  
  5 x 20:
  Wood Chop
  Kneeling Cable Crunch
  

  λ3755 ---------------------- χ20190528 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Decline Bench Press
  Military Press Behind Neck
  Tate Press
  Lying Cable Pullover
  One Arm Standing Dumbbell Front Raise
  Lying Dumbbell Extension
  
  5 x 20:
  Scullers
  Standing Cable Crunch
  

  λ3752 ---------------------- χ20190527 \\ θ156

• Sunday
  
  Rest Day

  λ3749 ---------------------- χ20190526 \\ θ156