Live everyday like it's Leg Day...

• Sunday
  
  Rest Day

  λ4694 ---------------------- χ20200126 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Single Leg Press
  Lying Cable Hamstring Curl
  Standing Dumbbell Calf Raise
  Goblet Squat
  Leg Curl
  45 Degree Toe Raise
  
  5 x 20:
  Lying Bench Leg Raise
  Dumbbell Side Bends
  

  λ4691 ---------------------- χ20200125 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Close Grip Pull Up
  Barbell Shrug
  Barbell Preacher Curl
  Incline Bench Two Arm Dumbbell Row
  Dumbbell Shrug
  Standing Dumbbell Curl
  
  5 x 20:
  Wood Chop
  Ab Rollout
  

  λ4688 ---------------------- χ20200124 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Alternate Dumbbell Bench Press (high start)
  Alternate Seated Dumbbell Press
  French Press
  Barbell Pullover
  Dumbbell Front Raise
  Alternate Lying Dumbbell Extension
  
  5 x 20:
  Kneeling Cable Crunch
  Lying Bench Leg Raise
  

  λ4685 ---------------------- χ20200123 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Narrow Squat
  Leg Curl
  45 Degree Toe Raise
  Barbell Walking Lunge
  Dumbbell Stiff Leg Deadlift
  One Leg Seated Dumbbell Calf Raise
  
  5 x 20:
  Standing Cable Crunch
  Lying Bench Leg Raise
  

  λ4682 ---------------------- χ20200122 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  V-Bar Pull Up
  Cable Face Pull
  Dumbbell Preacher Curl
  One Arm Dumbbell Row
  Barbell Wide Grip Row
  Standing Barbell Curl
  
  5 x 20:
  Lying Bench Leg Raise
  Russian Twist
  

  λ4679 ---------------------- χ20200121 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Reverse Cable Crossovers
  Dumbbell Front Raise
  EZ Bar Skullcrusher
  Decline Dumbbell Flys
  Dumbbell Lateral Raise
  Tate Press
  
  5 x 20:
  Twisting Hanging Knee Raise
  Russian Twist
  

  λ4676 ---------------------- χ20200120 \\ θ156

• Sunday
  
  Rest Day

  λ4673 ---------------------- χ20200119 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Wide Squat
  Wide Grip Romanian Deadlift
  One Leg Donkey Calf Raise
  Narrow Squat
  Lying Cable Hamstring Curl
  Standing Barbell Calf Raise
  
  5 x 20:
  Lying Bench Leg Raise
  Hanging Knee Raise
  

  λ4670 ---------------------- χ20200118 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Incline Bench Barbell Row
  Seated Cable Shrug
  Barbell Preacher Curl
  Close Grip Pull Up
  Behind The Back Barbell Shrug
  EZ Bar Preacher Curl
  
  5 x 20:
  Twisting Decline Sit Up
  Scullers
  

  λ4667 ---------------------- χ20200117 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Reverse Cable Crossovers
  Seated Dumbbell Press
  Weighted Tricep Dips
  Wide Reverse Grip Bench Press
  Seated Arnold Press
  Two Arm Cable Tricep Kickback
  
  5 x 20:
  Twisting Hanging Knee Raise
  Standing Cable Crunch
  

  λ4664 ---------------------- χ20200116 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Leg Press
  One Leg Lying Cable Hamstring Curl
  Donkey Calf Raise
  One Leg Dumbbell Squat
  Good Mornings
  Standing Dumbbell Calf Raise
  
  5 x 20:
  Scullers
  Twisting Hanging Knee Raise
  

  λ4661 ---------------------- χ20200115 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Behind Neck Lat Pull Down
  Sumo Deadlift High Pull
  EZ Bar Preacher Curl
  Bent Over Dumbbell Row
  Barbell Wide Grip Row
  Alternate Seated Hammer Curl
  
  5 x 20:
  Dumbbell Side Bends
  Standing Cable Crunch
  

  λ4658 ---------------------- χ20200114 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  One-Arm Cable Flyes
  Dumbbell Reverse Fly On Incline Bench
  Dumbbell Tricep Kickback
  Reverse Grip Bench Press
  Alternate Bent Over Dumbbell Reverse Fly
  Alternate Lying Dumbbell Extension
  
  5 x 20:
  Lying Alternate Floor Leg Raise
  Strict Toes to Bar
  

  λ4655 ---------------------- χ20200113 \\ θ156

• Sunday
  
  Rest Day

  λ4652 ---------------------- χ20200112 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Dumbbell Jumping Squat
  Lying Cable Hamstring Curl
  One Leg Donkey Calf Raise
  Dumbbell Rear Lunge
  Single Leg Curl
  One Leg Seated Dumbbell Calf Raise
  
  5 x 20:
  Saw in Plank
  Twisting Hanging Knee Raise
  

  λ4649 ---------------------- χ20200111 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  EZ Bar Reverse Grip Bent Over Row
  Dumbbell Shrug
  Alternating Standing Dumbbell Curl
  Incline Bench Barbell Row
  Barbell Upright Row
  Close Grip EZ Bar Curl
  
  5 x 20:
  Weighted Crunch
  Russian Twist
  

  λ4646 ---------------------- χ20200110 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Dumbbell Bench Press
  Military Press Behind Neck
  Close Grip Bench Press
  Machine Flys
  Dumbbell Lateral Raise
  Decline Lying Dumbbell Extension
  
  5 x 20:
  Wood Chop
  Lying Bench Leg Raise
  

  λ4643 ---------------------- χ20200109 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Barbell Walking Lunge
  Lying Cable Hamstring Curl
  Rocking Standing Calf Raise
  Leg Press
  Romanian Deadlift
  Donkey Calf Raise
  
  5 x 20:
  Lying Bench Leg Raise
  Saw in Plank
  

  λ4608 ---------------------- χ20200108 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Standing One Arm Cable Row
  Barbell Upright Row
  Cable Curl
  Incline Bench Barbell Row
  Dumbbell Shrug
  Barbell Preacher Curl
  
  5 x 20:
  Lying Alternate Floor Leg Raise
  Dumbbell Side Bends
  

  λ4605 ---------------------- χ20200107 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Incline Dumbbell Bench Press
  Rear Delt Barbell Row To Neck
  Decline Lying Dumbbell Extension
  Dumbbell Floor Press
  Dumbbell Front Raise
  Two Arm Cable Tricep Kickback
  
  5 x 20:
  Lying Bench Leg Raise
  Hanging Knee Raise
  

  λ4602 ---------------------- χ20200106 \\ θ156

• Sunday
  
  Rest Day

  λ4599 ---------------------- χ20200105 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Dumbbell Step Up
  Dumbbell Hamstring Curl
  One Leg Donkey Calf Raise
  Single Leg Extension
  Lying Cable Hamstring Curl
  Standing Dumbbell Calf Raise
  
  5 x 20:
  Twisting Hanging Knee Raise
  Wood Chop
  

  λ4596 ---------------------- χ20200104 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  T-Bar Row
  Cable Upright Row
  Dumbbell Preacher Curl
  One Arm T-Bar Row
  Dumbbell Upright Row
  Alternate Standing Hammer Curl
  
  5 x 20:
  Standing Cable Crunch
  Hanging Knee Raise
  

  λ4592 ---------------------- χ20200103 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Decline Dumbbell Flys
  Cable Front Raise
  Lying Dumbbell Extension
  Decline Bench Press
  One Arm Standing Dumbbell Front Raise
  Alternate Lying Dumbbell Extension
  
  5 x 20:
  Scullers
  Decline Sit Up
  

  λ4574 ---------------------- χ20200102 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Zerchers squat
  Romanian Deadlift
  Standing Dumbbell Calf Raise
  Dumbbell Lunge
  Lying Cable Hamstring Curl
  Donkey Calf Raise
  
  5 x 20:
  Kneeling Cable Crunch
  Scullers
  

  λ4571 ---------------------- χ20200101 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Incline Bench Two Arm Dumbbell Row
  Cable Face Pull
  Barbell Preacher Curl
  Cable Seated Row
  Barbell Wide Grip Row
  Standing Hammer Curl
  
  5 x 20:
  Dumbbell Side Bends
  Twisting Decline Sit Up
  

  λ4568 ---------------------- χ20191231 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Dumbbell Bench Press
  Seated Arnold Press
  Close Grip Bench Press
  Decline Bench Press
  Dumbbell Front Raise
  Incline Two Arm Dumbbell Extension
  
  5 x 20:
  Twisting Hanging Knee Raise
  Scullers
  

  λ4565 ---------------------- χ20191230 \\ θ156

• Sunday
  
  Rest Day

  λ4562 ---------------------- χ20191229 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Single Leg Press
  Good Mornings
  Standing Dumbbell Calf Raise
  Dumbbell Rear Lunge
  Wide Grip Romanian Deadlift
  One Leg Seated Dumbbell Calf Raise
  
  5 x 20:
  Scullers
  Lying Heel Touches
  

  λ4559 ---------------------- χ20191228 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Behind Neck Lat Pull Down
  Cable Shrug
  Incline Dumbbell Curl
  V-Bar Pull Up
  Dumbbell Shrug
  Concentration Curl
  
  5 x 20:
  Hanging Knee Raise
  Lying Heel Touches
  

  λ4556 ---------------------- χ20191227 \\ θ156