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
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
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
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
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
Sunday
Rest Day
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
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
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
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
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
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
Sunday
Rest Day
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
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
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
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
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
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
Sunday
Rest Day
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
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
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
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
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
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
Sunday
Rest Day
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
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
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
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