Live everyday like it's Leg Day...

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Dumbbell Lunge
  Good Mornings
  Rocking Standing Calf Raise
  Barbell Walking Lunge
  One Leg Lying Cable Hamstring Curl
  Donkey Calf Raise
  
  5 x 20:
  Scullers
  Dumbbell Side Bends
  

  λ4295 ---------------------- χ20191023 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Standing One Arm Cable Row
  Barbell Upright Row
  Zottman Curl
  Incline Bench Barbell Row
  Seated Cable Face Pull
  Concentration Curl
  
  5 x 20:
  Lying Heel Touches
  Kneeling Cable Crunch
  

  λ4292 ---------------------- χ20191022 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Muscle Clean & Press
  Alternate Seated Dumbbell Press
  EZ Bar Incline Skullcrusher
  Reverse Cable Crossovers
  Alternate Bent Over Dumbbell Reverse Fly
  One Arm Seated Dumbbell Extension
  
  5 x 20:
  Weighted Crunch
  Ab Rollout
  

  λ4289 ---------------------- χ20191021 \\ θ156

• Sunday
  
  Rest Day

  λ4286 ---------------------- χ20191020 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Behind Neck Lat Pull Down
  Seated Dumbbell Shrug
  Incline Dumbbell Curl
  One Arm T-Bar Row
  Barbell Shrug
  Alternate Standing Hammer Curl
  
  5 x 20:
  Weighted Crunch
  Decline Sit Up
  

  λ4281 ---------------------- χ20191018 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Dumbbell Flys
  Seated Dumbbell Lateral Raise
  Alternate Lying Dumbbell Extension
  Decline Dumbbell Flys
  Seated Bent Over Dumbbell Reverse Fly
  Close Grip Bench Press
  
  5 x 20:
  Saw in Plank
  Ab Rollout
  

  λ4278 ---------------------- χ20191017 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Barbell Walking Lunge
  Single Leg Curl
  Standing Dumbbell Calf Raise
  Single Leg Press
  One Leg Lying Cable Hamstring Curl
  One Leg Seated Dumbbell Calf Raise
  
  5 x 20:
  Abdominal Air Bike
  Twisting Hanging Knee Raise
  

  λ4275 ---------------------- χ20191016 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Rope Lat Pull Down
  Sumo Deadlift High Pull
  Alternate Standing Hammer Curl
  Close Grip Pull Up
  Seated Cable Shrug
  Concentration Curl
  
  5 x 20:
  Twisting Hanging Knee Raise
  Dumbbell Side Bends
  

  λ4272 ---------------------- χ20191015 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Decline Dumbbell Bench Press
  Dublin Press
  Weighted Bench Dips
  Reverse Dumbbell Bench Press
  Seated Arnold Press
  Seated French Press
  
  5 x 20:
  Scullers
  Decline Sit Up
  

  λ4269 ---------------------- χ20191014 \\ θ156

• Sunday
  
  Rest Day

  λ4266 ---------------------- χ20191013 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Dumbbell Walking Lunge
  Wide Grip Deadlift
  One Leg Seated Dumbbell Calf Raise
  Weighted Pistol Squat
  Dumbbell Hamstring Curl
  45 Degree Toe Raise
  
  5 x 20:
  Kneeling Cable Crunch
  Weighted Crunch
  

  λ4263 ---------------------- χ20191012 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  EZ Bar Reverse Grip Bent Over Row
  Behind The Back Barbell Shrug
  Barbell Preacher Curl
  Straight-Arm Seated Cable Rows
  Barbell Upright Row
  Alternate Seated Dumbbell Curl
  
  5 x 20:
  Strict Toes to Bar
  Abdominal Air Bike
  

  λ4260 ---------------------- χ20191011 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Decline Bench Press
  Alternate Seated Dumbbell Press
  Lying Dumbbell Extension
  Reverse Cable Crossovers
  One-Arm Reverse Cable Flyes
  Rope Pulldown
  
  5 x 20:
  Decline Sit Up
  Hanging Knee Raise
  

  λ4257 ---------------------- χ20191010 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Dumbbell Lunge
  Lying Cable Hamstring Curl
  One Leg Seated Dumbbell Calf Raise
  Leg Press
  Leg Curl
  Standing Barbell Calf Raise
  
  5 x 20:
  Russian Twist
  Lying Bench Leg Raise
  

  λ4253 ---------------------- χ20191009 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Lat Pull Down
  Cable Shrug
  Standing Hammer Curl
  Rope Pull Up
  Dumbbell Shrug
  Alternating Standing Dumbbell Curl
  
  5 x 20:
  Saw in Plank
  Lying Alternate Floor Leg Raise
  

  λ4250 ---------------------- χ20191008 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Pec Dec
  Seated Arnold Press
  Tate Press
  Dumbbell Floor Press
  Standing Arnold Press
  One Arm Standing Dumbbell Extension
  
  5 x 20:
  Decline Sit Up
  Weighted Crunch
  

  λ4247 ---------------------- χ20191007 \\ θ156

• Sunday
  
  Rest Day

  λ4244 ---------------------- χ20191006 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  One Leg Dumbbell Squat
  Wide Grip Deadlift
  Rocking Standing Calf Raise
  Dumbbell Lunge
  Good Mornings
  Seated Barbell Calf Raise
  
  5 x 20:
  Lying Bench Leg Raise
  Lying Alternate Floor Leg Raise
  

  λ4241 ---------------------- χ20191005 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Bent Over Dumbbell Row
  Sumo Deadlift High Pull
  Alternate Seated Hammer Curl
  Incline Bench Barbell Row
  Cable Shrug
  Standing Dumbbell Curl
  
  5 x 20:
  Russian Twist
  Kneeling Cable Crunch
  

  λ4238 ---------------------- χ20191004 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Muscle Clean & Press
  Alternate Bent Over Dumbbell Reverse Fly
  Lying Dumbbell Extension
  Decline Bench Press
  Standing Arnold Press
  French Press
  
  5 x 20:
  Kneeling Cable Crunch
  Saw in Plank
  

  λ4235 ---------------------- χ20191003 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Goblet Squat
  Lying Cable Hamstring Curl
  One Leg Seated Dumbbell Calf Raise
  Weighted Pistol Squat
  Good Mornings
  Standing Barbell Calf Raise
  
  5 x 20:
  Standing Cable Crunch
  Lying Bench Leg Raise
  

  λ4232 ---------------------- χ20191002 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  EZ Bar Reverse Grip Bent Over Row
  Dumbbell Shrug
  Incline Dumbbell Curl
  Close Grip Pull Up
  Seated Cable Shrug
  Alternate Standing Hammer Curl
  
  5 x 20:
  Ab Rollout
  Lying Alternate Floor Leg Raise
  

  λ4229 ---------------------- χ20191001 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Incline Dumbbell Flys
  Weight Plate Front Raise
  One Arm Standing Dumbbell Extension
  Dumbbell Floor Press
  Military Press Behind Neck
  V-Bar Pulldown
  
  5 x 20:
  Twisting Decline Sit Up
  Twisting Hanging Knee Raise
  

  λ4226 ---------------------- χ20190930 \\ θ156

• Sunday
  
  Rest Day

  λ4223 ---------------------- χ20190929 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Weighted Pistol Squat
  Good Mornings
  Standing Barbell Calf Raise
  Single Leg Extension
  Wide Grip Deadlift
  Seated Barbell Calf Raise
  
  5 x 20:
  Scullers
  Wood Chop
  

  λ4220 ---------------------- χ20190928 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Lat Pull Down
  Barbell Wide Grip Row
  Alternate Standing Hammer Curl
  T-Bar Row
  Cable Face Pull
  Standing Dumbbell Curl
  
  5 x 20:
  Strict Toes to Bar
  Twisting Decline Sit Up
  

  λ4217 ---------------------- χ20190927 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Wide Reverse Grip Bench Press
  Dumbbell Front Raise
  Weighted Bench Dips
  Cable Crossovers (mid chest)
  Dumbbell Reverse Fly On Incline Bench
  Weighted Tricep Dips
  
  5 x 20:
  Scullers
  Seated Barbell Twist
  

  λ4214 ---------------------- χ20190926 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Dumbbell Rear Lunge
  One Leg Lying Cable Hamstring Curl
  One Leg Donkey Calf Raise
  One Leg Dumbbell Squat
  Single Leg Curl
  One Leg Seated Dumbbell Calf Raise
  
  5 x 20:
  Lying Alternate Floor Leg Raise
  Saw in Plank
  

  λ4179 ---------------------- χ20190925 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Close Grip Lat Pull Down
  Sumo Deadlift High Pull
  Incline Dumbbell Curl
  Incline Bench Two Arm Dumbbell Row
  Seated Cable Shrug
  Alternate Seated Dumbbell Curl
  
  5 x 20:
  Kneeling Cable Crunch
  Weighted Crunch
  

  λ4176 ---------------------- χ20190924 \\ θ156