Live everyday like it's Leg Day...

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Lat Pull Down
  Barbell Shrug
  Alternating Standing Dumbbell Curl
  Underhand Close Grip Lat Pull Down
  Barbell Upright Row
  Standing Barbell Curl
  
  5 x 20:
  Standing Cable Crunch
  Lying Bench Leg Raise
  

  λ4081 ---------------------- χ20190823 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Decline Bench Press
  Seated Bent Over Dumbbell Reverse Fly
  One Arm Standing Dumbbell Extension
  Cable Crossovers (bent over)
  Alternate Bent Over Dumbbell Reverse Fly
  One Arm Seated Dumbbell Extension
  
  5 x 20:
  Standing Cable Crunch
  Decline Sit Up
  

  λ4078 ---------------------- χ20190822 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Dumbbell Step Up
  Wide Grip Deadlift
  Donkey Calf Raise
  Zerchers squat
  Single Leg Curl
  45 Degree Toe Raise
  
  5 x 20:
  Lying Bench Leg Raise
  Dumbbell Side Bends
  

  λ4075 ---------------------- χ20190821 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Incline Bench Barbell Row
  Dumbbell Upright Row
  Alternating Standing Dumbbell Curl
  Close Grip Lat Pull Down
  Seated Dumbbell Shrug
  EZ Bar Preacher Curl
  
  5 x 20:
  Hanging Knee Raise
  Twisting Hanging Knee Raise
  

  λ4072 ---------------------- χ20190820 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Machine Flys
  Dumbbell Lateral Raise
  French Press
  Cable Crossovers (mid chest)
  Military Press Behind Neck
  One Arm Seated Dumbbell Extension
  
  5 x 20:
  Kneeling Cable Crunch
  Lying Alternate Floor Leg Raise
  

  λ4069 ---------------------- χ20190819 \\ θ156

• Sunday
  
  Rest Day

  λ4066 ---------------------- χ20190818 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Weighted Pistol Squat
  Dumbbell Stiff Leg Deadlift
  Seated Barbell Calf Raise
  Leg Press
  Single Leg Curl
  45 Degree Toe Raise
  
  5 x 20:
  Abdominal Air Bike
  Twisting Decline Sit Up
  

  λ4063 ---------------------- χ20190817 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Bent Over Dumbbell Row
  Seated Dumbbell Shrug
  Wide Grip EZ Bar Curl
  One Arm T-Bar Row
  Dumbbell Shrug
  Rope Cable Curl
  
  5 x 20:
  Abdominal Air Bike
  Weighted Crunch
  

  λ4060 ---------------------- χ20190816 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Reverse Cable Crossovers
  Military Press Behind Neck
  Close Grip Bench Press
  Lying Cable Pullover
  Rear Delt Barbell Row To Neck
  One Arm Seated Overhead Tricep Extension
  
  5 x 20:
  Saw in Plank
  Lying Alternate Floor Leg Raise
  

  λ4057 ---------------------- χ20190815 \\ θ156

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

  λ4054 ---------------------- χ20190814 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  EZ Bar Reverse Grip Bent Over Row
  Cable Shrug
  Alternate Standing Hammer Curl
  Behind Neck Lat Pull Down
  Seated Cable Shrug
  EZ Bar Curl
  
  5 x 20:
  Lying Alternate Floor Leg Raise
  Saw in Plank
  

  λ4051 ---------------------- χ20190813 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Machine Flys
  Seated Dumbbell Lateral Raise
  Tate Press
  Dumbbell Floor Press
  Standing Arnold Press
  Dumbbell Tricep Kickback
  
  5 x 20:
  Standing Cable Crunch
  Scullers
  

  λ4016 ---------------------- χ20190812 \\ θ156

• Sunday
  
  Rest Day

  λ4013 ---------------------- χ20190811 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Dumbbell Jumping Squat
  Dumbbell Hamstring Curl
  One Leg Donkey Calf Raise
  Narrow Squat
  Lying Cable Hamstring Curl
  45 Degree Toe Raise
  
  5 x 20:
  Scullers
  Kneeling Cable Crunch
  

  λ4010 ---------------------- χ20190810 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Straight-Arm Seated Cable Rows
  Behind The Back Barbell Shrug
  Barbell Preacher Curl
  Cable Seated Row
  Cable Shrug
  Standing Hammer Curl
  
  5 x 20:
  Lying Heel Touches
  Hanging Knee Raise
  

  λ4007 ---------------------- χ20190809 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Reverse Cable Crossovers
  Weight Plate Front Raise
  Two Arm Cable Tricep Kickback
  Decline Dumbbell Flys
  Standing Arnold Press
  EZ Bar Skullcrusher
  
  5 x 20:
  Twisting Decline Sit Up
  Lying Bench Leg Raise
  

  λ4004 ---------------------- χ20190808 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Barbell Lunge
  One Leg Lying Cable Hamstring Curl
  Standing Dumbbell Calf Raise
  Dumbbell Lunge
  Wide Grip Deadlift
  Standing Barbell Calf Raise
  
  5 x 20:
  Hanging Knee Raise
  Wood Chop
  

  λ4001 ---------------------- χ20190807 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Behind Neck Lat Pull Down
  Cable Face Pull
  EZ Bar Preacher Curl
  Rope Pull Up
  Dumbbell Shrug
  Zottman Curl
  
  5 x 20:
  Strict Toes to Bar
  Twisting Hanging Knee Raise
  

  λ3998 ---------------------- χ20190806 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Machine Flys
  Dublin Press
  EZ Bar Skullcrusher
  Barbell Pullover
  Dumbbell Lateral Raise
  Incline Two Arm Dumbbell Extension
  
  5 x 20:
  Standing Cable Crunch
  Decline Sit Up
  

  λ3995 ---------------------- χ20190805 \\ θ156

• Sunday
  
  Rest Day

  λ3992 ---------------------- χ20190804 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Barbell Walking Lunge
  Leg Curl
  Donkey Calf Raise
  Narrow Squat
  Dumbbell Hamstring Curl
  45 Degree Toe Raise
  
  5 x 20:
  Scullers
  Strict Toes to Bar
  

  λ3989 ---------------------- χ20190803 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  One Arm T-Bar Row
  Barbell Wide Grip Row
  Barbell Preacher Curl
  Close Grip Lat Pull Down
  Dumbbell Shrug
  Wide Grip EZ Bar Curl
  
  5 x 20:
  Weighted Crunch
  Wood Chop
  

  λ3986 ---------------------- χ20190802 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Decline Bench Press
  Dumbbell Reverse Fly On Incline Bench
  V-Bar Pulldown
  Pec Dec
  Seated Arnold Press
  High Pulley Overhead Rope Extension
  
  5 x 20:
  Twisting Hanging Knee Raise
  Ab Rollout
  

  λ3983 ---------------------- χ20190801 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Single Leg Extension
  Wide Grip Romanian Deadlift
  Standing Barbell Calf Raise
  Barbell Lunge
  Romanian Deadlift
  Rocking Standing Calf Raise
  
  5 x 20:
  Lying Alternate Floor Leg Raise
  Ab Rollout
  

  λ3980 ---------------------- χ20190731 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Behind Neck Lat Pull Down
  Cable Face Pull
  Wide Grip EZ Bar Curl
  Straight-Arm Seated Cable Rows
  Dumbbell Upright Row
  Alternate Standing Hammer Curl
  
  5 x 20:
  Twisting Hanging Knee Raise
  Seated Barbell Twist
  

  λ3977 ---------------------- χ20190730 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Dumbbell Floor Press
  Alternate Seated Dumbbell Press
  Incline Two Arm Dumbbell Extension
  Muscle Clean & Press
  One Arm Standing Dumbbell Front Raise
  Tate Press
  
  5 x 20:
  Twisting Decline Sit Up
  Russian Twist
  

  λ3974 ---------------------- χ20190729 \\ θ156

• Sunday
  
  Rest Day

  λ3971 ---------------------- χ20190728 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Dumbbell Jumping Squat
  Dumbbell Hamstring Curl
  One Leg Donkey Calf Raise
  Single Leg Extension
  Wide Grip Deadlift
  Standing Dumbbell Calf Raise
  
  5 x 20:
  Lying Alternate Floor Leg Raise
  Lying Heel Touches
  

  λ3968 ---------------------- χ20190727 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Cable Seated Row
  Behind The Back Barbell Shrug
  Alternate Seated Hammer Curl
  T-Bar Row
  Barbell Upright Row
  Close Grip EZ Bar Curl
  
  5 x 20:
  Twisting Hanging Knee Raise
  Wood Chop
  

  λ3965 ---------------------- χ20190726 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Cable Crossovers (mid chest)
  Cable Front Raise
  Rope Pulldown
  Decline Bench Press
  Standing Arnold Press
  Weighted Bench Dips
  
  5 x 20:
  Lying Heel Touches
  Russian Twist
  

  λ3962 ---------------------- χ20190725 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Weighted Pistol Squat
  Wide Grip Deadlift
  45 Degree Toe Raise
  Wide Squat
  One Leg Lying Cable Hamstring Curl
  Standing Dumbbell Calf Raise
  
  5 x 20:
  Standing Cable Crunch
  Dumbbell Side Bends
  

  λ3959 ---------------------- χ20190724 \\ θ156