Live everyday like it's Leg Day...

• Sunday
  
  Rest Day

  λ3142 ---------------------- χ20181209 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Leg Press
  Romanian Deadlift
  Seated Barbell Calf Raise
  Dumbbell Jumping Squat
  Wide Grip Romanian Deadlift
  One Leg Donkey Calf Raise
  
  5 x 20:
  Decline Sit Up
  Russian Twist
  

  λ3139 ---------------------- χ20181208 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Rope Pull Up
  Seated Cable Shrug
  Incline Dumbbell Curl
  Rope Lat Pull Down
  Barbell Shrug
  Barbell Preacher Curl
  
  5 x 20:
  Wood Chop
  Russian Twist
  

  λ3136 ---------------------- χ20181207 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Incline Dumbbell Bench Press
  Dumbbell Lateral Raise
  Incline Two Arm Dumbbell Extension
  Reverse Grip Bench Press
  Alternate Bent Over Dumbbell Reverse Fly
  Two Arm Cable Tricep Kickback
  
  5 x 20:
  Weighted Crunch
  Decline Sit Up
  

  λ3132 ---------------------- χ20181206 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Single Leg Press
  Leg Curl
  Seated Barbell Calf Raise
  Dumbbell Lunge
  Wide Grip Romanian Deadlift
  One Leg Donkey Calf Raise
  
  5 x 20:
  Strict Toes to Bar
  Weighted Crunch
  

  λ3128 ---------------------- χ20181205 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Rope Pull Up
  Seated Cable Face Pull
  EZ Bar Curl
  V-Bar Pull Up
  Dumbbell Shrug
  Standing Barbell Curl
  
  5 x 20:
  Standing Cable Crunch
  Abdominal Air Bike
  

  λ3124 ---------------------- χ20181204 \\ θ156

• Sunday
  
  Rest Day

  λ3117 ---------------------- χ20181202 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Zerchers squat
  Good Mornings
  One Leg Seated Dumbbell Calf Raise
  Leg Extension
  Wide Grip Deadlift
  Rocking Standing Calf Raise
  
  5 x 20:
  Scullers
  Strict Toes to Bar
  

  λ3114 ---------------------- χ20181201 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Bent Over Dumbbell Row
  Cable Upright Row
  Wide Grip EZ Bar Curl
  Behind Neck Lat Pull Down
  Barbell Wide Grip Row
  Standing Hammer Curl
  
  5 x 20:
  Scullers
  Wood Chop
  

  λ3111 ---------------------- χ20181130 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Alternate Dumbbell Bench Press (high start)
  Standing Arnold Press
  French Press
  Dumbbell Bench Press
  Seated Arnold Press
  EZ Bar Incline Skullcrusher
  
  5 x 20:
  Scullers
  Ab Rollout
  

  λ3108 ---------------------- χ20181129 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Barbell Lunge
  One Leg Lying Cable Hamstring Curl
  One Leg Donkey Calf Raise
  Dumbbell Step Up
  Romanian Deadlift
  Donkey Calf Raise
  
  5 x 20:
  Weighted Crunch
  Scullers
  

  λ3105 ---------------------- χ20181128 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  V-Bar Pull Up
  Barbell Wide Grip Row
  Wide Grip EZ Bar Curl
  Close Grip Lat Pull Down
  Seated Cable Shrug
  Rope Cable Curl
  
  5 x 20:
  Dumbbell Side Bends
  Kneeling Cable Crunch
  

  λ3102 ---------------------- χ20181127 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Reverse Cable Crossovers
  Seated Bent Over Dumbbell Reverse Fly
  High Pulley Overhead Rope Extension
  One-Arm Cable Flyes
  Alternate Seated Dumbbell Press
  Close Grip Bench Press
  
  5 x 20:
  Kneeling Cable Crunch
  Lying Alternate Floor Leg Raise
  

  λ3099 ---------------------- χ20181126 \\ θ156

• Sunday
  
  Rest Day

  λ3096 ---------------------- χ20181125 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Narrow Squat
  One Leg Lying Cable Hamstring Curl
  One Leg Donkey Calf Raise
  Single Leg Press
  Wide Grip Romanian Deadlift
  Standing Dumbbell Calf Raise
  
  5 x 20:
  Twisting Hanging Knee Raise
  Ab Rollout
  

  λ3093 ---------------------- χ20181124 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Behind Neck Lat Pull Down
  Seated Dumbbell Shrug
  Alternate Standing Hammer Curl
  T-Bar Row
  Sumo Deadlift High Pull
  Wide Grip EZ Bar Curl
  
  5 x 20:
  Decline Sit Up
  Dumbbell Side Bends
  

  λ3090 ---------------------- χ20181123 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Dumbbell Flys
  Dumbbell Lateral Raise
  Weighted Bench Dips
  Wide Reverse Grip Bench Press
  One-Arm Reverse Cable Flyes
  V-Bar Pulldown
  
  5 x 20:
  Abdominal Air Bike
  Seated Barbell Twist
  

  λ3087 ---------------------- χ20181122 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Dumbbell Step Up
  Romanian Deadlift
  One Leg Seated Dumbbell Calf Raise
  Barbell Walking Lunge
  Dumbbell Stiff Leg Deadlift
  Standing Barbell Calf Raise
  
  5 x 20:
  Ab Rollout
  Strict Toes to Bar
  

  λ3084 ---------------------- χ20181121 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Close Grip Lat Pull Down
  Barbell Upright Row
  EZ Bar Curl
  Lat Pull Down
  Cable Upright Row
  Concentration Curl
  
  5 x 20:
  Scullers
  Twisting Decline Sit Up
  

  λ3081 ---------------------- χ20181120 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Barbell Pullover
  Standing Arnold Press
  Lying Dumbbell Extension
  One-Arm Cable Flyes
  Machine Reverse Flys
  Seated French Press
  
  5 x 20:
  Seated Barbell Twist
  Lying Heel Touches
  

  λ3078 ---------------------- χ20181119 \\ θ156

• Sunday
  
  Rest Day

  λ3075 ---------------------- χ20181118 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Dumbbell Jumping Squat
  Lying Cable Hamstring Curl
  Standing Barbell Calf Raise
  Leg Extension
  Wide Grip Deadlift
  Donkey Calf Raise
  
  5 x 20:
  Twisting Hanging Knee Raise
  Russian Twist
  

  λ3072 ---------------------- χ20181117 \\ θ156

• Friday - Pull
  
  5 x 5:
  Snatch Grip Deadlift
  Weighted Chin-ups
  
  4 x 8-12:
  Lat Pull Down
  Barbell Shrug
  Cable Curl
  Bent Over Dumbbell Row
  Cable Upright Row
  Alternate Standing Hammer Curl
  
  5 x 20:
  Seated Barbell Twist
  Lying Alternate Floor Leg Raise
  

  λ3069 ---------------------- χ20181116 \\ θ156

• Thursday - Push
  
  5 x 5:
  Incline Bench Press
  Barbell Bench Press
  
  4 x 8-12:
  Decline Bench Press
  Standing Arnold Press
  Rope Pulldown
  Muscle Clean & Press
  Seated Bent Over Dumbbell Reverse Fly
  Lying Dumbbell Extension
  
  5 x 20:
  Lying Alternate Floor Leg Raise
  Decline Sit Up
  

  λ3066 ---------------------- χ20181115 \\ θ156

• Wednesday - Legs
  
  5 x 5:
  Back Squat
  
  
  4 x 8-12:
  Leg Extension
  Romanian Deadlift
  One Leg Donkey Calf Raise
  Dumbbell Walking Lunge
  Wide Grip Deadlift
  Seated Barbell Calf Raise
  
  5 x 20:
  Decline Sit Up
  Ab Rollout
  

  λ3063 ---------------------- χ20181114 \\ θ156

• Tuesday - Pull
  
  5 x 5:
  Deadlift
  Weighted Pull-ups
  
  4 x 8-12:
  Incline Bench Barbell Row
  Seated Dumbbell Shrug
  Barbell Preacher Curl
  T-Bar Row
  Barbell Wide Grip Row
  Incline Dumbbell Curl
  
  5 x 20:
  Hanging Knee Raise
  Decline Sit Up
  

  λ3060 ---------------------- χ20181113 \\ θ156

• Monday - Push
  
  5 x 5:
  Barbell Bench Press
  Overhead Barbell Press
  
  4 x 8-12:
  Cable Crossovers (bent over)
  Seated Bent Over Dumbbell Reverse Fly
  One Arm Seated Dumbbell Extension
  Reverse Dumbbell Bench Press
  Machine Reverse Flys
  Incline Two Arm Dumbbell Extension
  
  5 x 20:
  Twisting Hanging Knee Raise
  Russian Twist
  

  λ3057 ---------------------- χ20181112 \\ θ156

• Sunday
  
  Rest Day

  λ3054 ---------------------- χ20181111 \\ θ156

• Saturday - Legs
  
  5 x 5:
  Front Squat
  
  
  4 x 8-12:
  Narrow Squat
  One Leg Lying Cable Hamstring Curl
  One Leg Donkey Calf Raise
  Dumbbell Rear Lunge
  Lying Cable Hamstring Curl
  Standing Barbell Calf Raise
  
  5 x 20:
  Scullers
  Decline Sit Up
  

  λ3051 ---------------------- χ20181110 \\ θ156