Live everyday like it's Leg Day...

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  EZ Bar Reverse Grip Bent Over Row
  Cable Shrug
  Standing Barbell Curl
  Close Grip Lat Pull Down
  Seated Cable Shrug
  Standing Hammer Curl
  
  5 x 20:
  Weighted Crunch
  Ab Rollout
  

  λ3416 ---------------------- χ20190215 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Reverse Dumbbell Bench Press
  Cable Lateral Raise
  Alternate Lying Dumbbell Extension
  Pec Dec
  Cable Front Raise
  Decline Lying Dumbbell Extension
  
  5 x 20:
  Abdominal Air Bike
  Twisting Decline Sit Up
  

  λ3413 ---------------------- χ20190214 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Leg Press
  Single Leg Curl
  Seated Barbell Calf Raise
  Barbell Lunge
  Good Mornings
  Rocking Standing Calf Raise
  
  5 x 20:
  Hanging Knee Raise
  Lying Bench Leg Raise
  

  λ3410 ---------------------- χ20190213 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  V-Bar Pull Up
  Cable Upright Row
  Standing Dumbbell Curl
  Behind Neck Lat Pull Down
  Barbell Upright Row
  Barbell Preacher Curl
  
  5 x 20:
  Twisting Hanging Knee Raise
  Saw in Plank
  

  λ3407 ---------------------- χ20190212 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Pec Dec
  Dublin Press
  Two Arm Cable Tricep Kickback
  Alternate Dumbbell Bench Press (high start)
  Cable Lateral Raise
  One Arm Seated Overhead Tricep Extension
  
  5 x 20:
  Ab Rollout
  Dumbbell Side Bends
  

  λ3404 ---------------------- χ20190211 \\ θ156

• Sunday
  
  Rest Day

  λ3401 ---------------------- χ20190210 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Dumbbell Lunge
  One Leg Lying Cable Hamstring Curl
  Donkey Calf Raise
  Dumbbell Rear Lunge
  Wide Grip Deadlift
  One Leg Donkey Calf Raise
  
  5 x 20:
  Twisting Hanging Knee Raise
  Seated Barbell Twist
  

  λ3398 ---------------------- χ20190209 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Incline Bench Two Arm Dumbbell Row
  Cable Face Pull
  Cable Curl
  One Arm Dumbbell Row
  Barbell Shrug
  Incline Dumbbell Curl
  
  5 x 20:
  Ab Rollout
  Abdominal Air Bike
  

  λ3395 ---------------------- χ20190208 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Machine Flys
  Dumbbell Lateral Raise
  Alternate Lying Dumbbell Extension
  Decline Dumbbell Flys
  One-Arm Reverse Cable Flyes
  One Arm Standing Dumbbell Extension
  
  5 x 20:
  Russian Twist
  Standing Cable Crunch
  

  λ3392 ---------------------- χ20190207 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Single Leg Press
  Wide Grip Deadlift
  45 Degree Toe Raise
  Barbell Lunge
  Lying Cable Hamstring Curl
  Seated Barbell Calf Raise
  
  5 x 20:
  Scullers
  Decline Sit Up
  

  λ3389 ---------------------- χ20190206 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Straight-Arm Seated Cable Rows
  Seated Cable Shrug
  EZ Bar Preacher Curl
  Incline Bench Barbell Row
  Barbell Upright Row
  Standing Barbell Curl
  
  5 x 20:
  Saw in Plank
  Kneeling Cable Crunch
  

  λ3386 ---------------------- χ20190205 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Wide Reverse Grip Bench Press
  Dumbbell Front Raise
  Decline Lying Dumbbell Extension
  Cable Crossovers (mid chest)
  One Arm Standing Dumbbell Front Raise
  Close Grip Push Up
  
  5 x 20:
  Ab Rollout
  Seated Barbell Twist
  

  λ3383 ---------------------- χ20190204 \\ θ156

• Sunday
  
  Rest Day

  λ3380 ---------------------- χ20190203 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Dumbbell Rear Lunge
  Romanian Deadlift
  One Leg Donkey Calf Raise
  Barbell Lunge
  Wide Grip Romanian Deadlift
  Rocking Standing Calf Raise
  
  5 x 20:
  Decline Sit Up
  Scullers
  

  λ3377 ---------------------- χ20190202 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  One Arm Dumbbell Row
  Cable Face Pull
  Rope Cable Curl
  Bent Over Dumbbell Row
  Sumo Deadlift High Pull
  Incline Dumbbell Curl
  
  5 x 20:
  Standing Cable Crunch
  Strict Toes to Bar
  

  λ3374 ---------------------- χ20190201 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Standing Cable Chest Press
  Seated Dumbbell Lateral Raise
  EZ Bar Incline Skullcrusher
  One-Arm Cable Flyes
  Standing Arnold Press
  Close Grip Bench Press
  
  5 x 20:
  Kneeling Cable Crunch
  Standing Cable Crunch
  

  λ3371 ---------------------- χ20190131 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Single Leg Extension
  Leg Curl
  One Leg Seated Dumbbell Calf Raise
  Barbell Walking Lunge
  One Leg Lying Cable Hamstring Curl
  45 Degree Toe Raise
  
  5 x 20:
  Russian Twist
  Decline Sit Up
  

  λ3368 ---------------------- χ20190130 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Standing One Arm Cable Row
  Barbell Wide Grip Row
  Alternate Seated Hammer Curl
  Reverse Grip Bent Over Row
  Cable Shrug
  Alternate Seated Dumbbell Curl
  
  5 x 20:
  Hanging Knee Raise
  Abdominal Air Bike
  

  λ3365 ---------------------- χ20190129 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Wide Reverse Grip Bench Press
  Dublin Press
  Decline Lying Dumbbell Extension
  Pec Dec
  Cable Lateral Raise
  Alternate Lying Dumbbell Extension
  
  5 x 20:
  Wood Chop
  Saw in Plank
  

  λ3362 ---------------------- χ20190128 \\ θ156

• Sunday
  
  Rest Day

  λ3359 ---------------------- χ20190127 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Dumbbell Jumping Squat
  Dumbbell Hamstring Curl
  Donkey Calf Raise
  Weighted Pistol Squat
  Leg Curl
  Seated Barbell Calf Raise
  
  5 x 20:
  Saw in Plank
  Scullers
  

  λ3356 ---------------------- χ20190126 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  V-Bar Pull Up
  Seated Cable Face Pull
  Concentration Curl
  Straight-Arm Seated Cable Rows
  Seated Cable Shrug
  Zottman Curl
  
  5 x 20:
  Weighted Crunch
  Decline Sit Up
  

  λ3353 ---------------------- χ20190125 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Standing Cable Chest Press
  Dublin Press
  One Arm Seated Overhead Tricep Extension
  Muscle Clean & Press
  Weight Plate Front Raise
  Seated French Press
  
  5 x 20:
  Kneeling Cable Crunch
  Strict Toes to Bar
  

  λ3350 ---------------------- χ20190124 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Dumbbell Rear Lunge
  Dumbbell Hamstring Curl
  Donkey Calf Raise
  Leg Extension
  Good Mornings
  Rocking Standing Calf Raise
  
  5 x 20:
  Twisting Hanging Knee Raise
  Abdominal Air Bike
  

  λ3347 ---------------------- χ20190123 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Lat Pull Down
  Behind The Back Barbell Shrug
  Alternate Seated Dumbbell Curl
  Rope Pull Up
  Sumo Deadlift High Pull
  Cable Curl
  
  5 x 20:
  Weighted Crunch
  Ab Rollout
  

  λ3344 ---------------------- χ20190122 \\ θ156

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

  λ3341 ---------------------- χ20190121 \\ θ156

• Sunday
  
  Rest Day

  λ3338 ---------------------- χ20190120 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Dumbbell Jumping Squat
  Wide Grip Romanian Deadlift
  Standing Barbell Calf Raise
  One Leg Dumbbell Squat
  Dumbbell Hamstring Curl
  45 Degree Toe Raise
  
  5 x 20:
  Seated Barbell Twist
  Kneeling Cable Crunch
  

  λ3335 ---------------------- χ20190119 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Standing One Arm Cable Row
  Seated Dumbbell Shrug
  EZ Bar Curl
  Close Grip Lat Pull Down
  Barbell Shrug
  Standing Dumbbell Curl
  
  5 x 20:
  Decline Sit Up
  Russian Twist
  

  λ3332 ---------------------- χ20190118 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Dumbbell Pullover
  Standing Dumbbell Press
  Alternate Lying Dumbbell Extension
  Reverse Dumbbell Bench Press
  Weight Plate Front Raise
  Close Grip Bench Press
  
  5 x 20:
  Abdominal Air Bike
  Kneeling Cable Crunch
  

  λ3329 ---------------------- χ20190117 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Barbell Walking Lunge
  One Leg Lying Cable Hamstring Curl
  Standing Dumbbell Calf Raise
  Narrow Squat
  Good Mornings
  Seated Barbell Calf Raise
  
  5 x 20:
  Kneeling Cable Crunch
  Wood Chop
  

  λ3326 ---------------------- χ20190116 \\ θ156