Live everyday like it's Leg Day...

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Goblet Squat
  One Leg Lying Cable Hamstring Curl
  Donkey Calf Raise
  Leg Extension
  Good Mornings
  One Leg Seated Dumbbell Calf Raise
  
  5 x 20:
  Wood Chop
  Decline Sit Up
  

  λ3652 ---------------------- χ20190424 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Incline Bench Two Arm Dumbbell Row
  Sumo Deadlift High Pull
  EZ Bar Curl
  Behind Neck Lat Pull Down
  Cable Upright Row
  Incline Dumbbell Curl
  
  5 x 20:
  Kneeling Cable Crunch
  Decline Sit Up
  

  λ3649 ---------------------- χ20190423 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Pec Dec
  Alternate Seated Dumbbell Press
  Alternate Lying Dumbbell Extension
  Decline Dumbbell Flys
  Alternate Bent Over Dumbbell Reverse Fly
  Incline Two Arm Dumbbell Extension
  
  5 x 20:
  Wood Chop
  Twisting Decline Sit Up
  

  λ3646 ---------------------- χ20190422 \\ θ156

• Sunday
  
  Rest Day

  λ3643 ---------------------- χ20190421 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Barbell Walking Lunge
  Single Leg Curl
  One Leg Donkey Calf Raise
  Leg Press
  Leg Curl
  45 Degree Toe Raise
  
  5 x 20:
  Lying Heel Touches
  Wood Chop
  

  λ3640 ---------------------- χ20190420 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  T-Bar Row
  Barbell Shrug
  Close Grip EZ Bar Curl
  Close Grip Pull Up
  Seated Cable Face Pull
  Alternate Standing Hammer Curl
  
  5 x 20:
  Dumbbell Side Bends
  Scullers
  

  λ3637 ---------------------- χ20190419 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Incline Dumbbell Bench Press
  Dumbbell Reverse Fly On Incline Bench
  Rope Pulldown
  Pec Dec
  One Arm Standing Dumbbell Front Raise
  V-Bar Pulldown
  
  5 x 20:
  Hanging Knee Raise
  Twisting Decline Sit Up
  

  λ3634 ---------------------- χ20190418 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Leg Press
  Wide Grip Romanian Deadlift
  Rocking Standing Calf Raise
  Dumbbell Walking Lunge
  Romanian Deadlift
  Donkey Calf Raise
  
  5 x 20:
  Twisting Hanging Knee Raise
  Decline Sit Up
  

  λ3631 ---------------------- χ20190417 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Reverse Grip Bent Over Row
  Sumo Deadlift High Pull
  Rope Cable Curl
  Close Grip Pull Up
  Cable Upright Row
  Alternate Seated Dumbbell Curl
  
  5 x 20:
  Decline Sit Up
  Saw in Plank
  

  λ3628 ---------------------- χ20190416 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Dumbbell Floor Press
  One-Arm Reverse Cable Flyes
  V-Bar Pulldown
  Cable Crossovers (mid chest)
  Standing Arnold Press
  Weighted Bench Dips
  
  5 x 20:
  Wood Chop
  Seated Barbell Twist
  

  λ3625 ---------------------- χ20190415 \\ θ156

• Sunday
  
  Rest Day

  λ3622 ---------------------- χ20190414 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Wide Squat
  Wide Grip Deadlift
  Rocking Standing Calf Raise
  Barbell Walking Lunge
  Romanian Deadlift
  Standing Barbell Calf Raise
  
  5 x 20:
  Hanging Knee Raise
  Scullers
  

  λ3619 ---------------------- χ20190413 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  One Arm T-Bar Row
  Cable Shrug
  Concentration Curl
  T-Bar Row
  Seated Cable Shrug
  Alternate Standing Hammer Curl
  
  5 x 20:
  Lying Heel Touches
  Strict Toes to Bar
  

  λ3616 ---------------------- χ20190412 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Incline Dumbbell Flys
  Dumbbell Front Raise
  Lying Dumbbell Extension
  Alternate Dumbbell Bench Press (high start)
  Standing Dumbbell Press
  Lying Tricep Extension
  
  5 x 20:
  Wood Chop
  Lying Bench Leg Raise
  

  λ3613 ---------------------- χ20190411 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Goblet Squat
  Lying Cable Hamstring Curl
  One Leg Donkey Calf Raise
  Barbell Walking Lunge
  Single Leg Curl
  Donkey Calf Raise
  
  5 x 20:
  Russian Twist
  Standing Cable Crunch
  

  λ3610 ---------------------- χ20190410 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Close Grip Pull Up
  Seated Cable Face Pull
  Standing Hammer Curl
  Close Grip Lat Pull Down
  Dumbbell Shrug
  Alternate Standing Hammer Curl
  
  5 x 20:
  Saw in Plank
  Kneeling Cable Crunch
  

  λ3607 ---------------------- χ20190409 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Machine Flys
  Swimmers Press
  One Arm Seated Dumbbell Extension
  Standing Cable Chest Press
  Alternate Seated Dumbbell Press
  Tate Press
  
  5 x 20:
  Abdominal Air Bike
  Decline Sit Up
  

  λ3604 ---------------------- χ20190408 \\ θ156

• Sunday
  
  Rest Day

  λ3601 ---------------------- χ20190407 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Dumbbell Jumping Squat
  Lying Cable Hamstring Curl
  Standing Dumbbell Calf Raise
  Barbell Walking Lunge
  Dumbbell Hamstring Curl
  Donkey Calf Raise
  
  5 x 20:
  Weighted Crunch
  Strict Toes to Bar
  

  λ3598 ---------------------- χ20190406 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Standing One Arm Cable Row
  Barbell Wide Grip Row
  Close Grip EZ Bar Curl
  Close Grip Pull Up
  Barbell Upright Row
  Cable Curl
  
  5 x 20:
  Scullers
  Hanging Knee Raise
  

  λ3595 ---------------------- χ20190405 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Reverse Cable Crossovers
  Dublin Press
  Dumbbell Tricep Kickback
  Pec Dec
  Alternate Seated Dumbbell Press
  Close Grip Bench Press
  
  5 x 20:
  Strict Toes to Bar
  Twisting Hanging Knee Raise
  

  λ3592 ---------------------- χ20190404 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Leg Extension
  Wide Grip Romanian Deadlift
  Seated Barbell Calf Raise
  Dumbbell Lunge
  Dumbbell Hamstring Curl
  Donkey Calf Raise
  
  5 x 20:
  Wood Chop
  Abdominal Air Bike
  

  λ3589 ---------------------- χ20190403 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Underhand Close Grip Lat Pull Down
  Cable Face Pull
  Rope Cable Curl
  Close Grip Lat Pull Down
  Behind The Back Barbell Shrug
  Alternate Seated Hammer Curl
  
  5 x 20:
  Seated Barbell Twist
  Scullers
  

  λ3586 ---------------------- χ20190402 \\ θ156

• Sunday
  
  Rest Day

  λ3580 ---------------------- χ20190331 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Zerchers squat
  Wide Grip Deadlift
  Standing Dumbbell Calf Raise
  Dumbbell Walking Lunge
  Single Leg Curl
  One Leg Seated Dumbbell Calf Raise
  
  5 x 20:
  Ab Rollout
  Wood Chop
  

  λ3577 ---------------------- χ20190330 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  One Arm Dumbbell Row
  Barbell Shrug
  Cable Curl
  Lat Pull Down
  Seated Cable Face Pull
  Rope Cable Curl
  
  5 x 20:
  Lying Alternate Floor Leg Raise
  Russian Twist
  

  λ3574 ---------------------- χ20190329 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Dumbbell Flys
  Seated Bent Over Dumbbell Reverse Fly
  Close Grip Bench Press
  Machine Flys
  One-Arm Reverse Cable Flyes
  EZ Bar Skullcrusher
  
  5 x 20:
  Seated Barbell Twist
  Abdominal Air Bike
  

  λ3571 ---------------------- χ20190328 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Dumbbell Step Up
  One Leg Lying Cable Hamstring Curl
  One Leg Seated Dumbbell Calf Raise
  Dumbbell Walking Lunge
  Good Mornings
  Standing Barbell Calf Raise
  
  5 x 20:
  Saw in Plank
  Russian Twist
  

  λ3568 ---------------------- χ20190327 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  T-Bar Row
  Barbell Upright Row
  Incline Dumbbell Curl
  Bent Over Dumbbell Row
  Sumo Deadlift High Pull
  Zottman Curl
  
  5 x 20:
  Strict Toes to Bar
  Kneeling Cable Crunch
  

  λ3565 ---------------------- χ20190326 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Barbell Pullover
  Standing Arnold Press
  Dumbbell Tricep Kickback
  Reverse Dumbbell Bench Press
  Alternate Bent Over Dumbbell Reverse Fly
  EZ Bar Skullcrusher
  
  5 x 20:
  Scullers
  Ab Rollout
  

  λ3562 ---------------------- χ20190325 \\ θ156