powerU

Day 1 Quads and Hams

Leg Ext superset (s/s) with leg curls 4 x 25,25,15,10
Hack Squat 4 x 25,15,10,6
Leg Press s/s leg ext 4 x 25,15,10,25
Single leg curls 4 x 25,15,10,25

Day 2 Shoulders and Tris

Shoulder Press machine 3 x 25,15,10
Behind Neck Press 3 x 25,15,10
Lateral Raise 3 x 10
Cable Laterals 3 x 25,15,10
Skull Crushers 3 x 25,15,10 (rep out with close grip press with the EZ bar as soon as you finish the last set)
Reverse grip pushdowns 3 x 25,15,10

Day 3 Back 1 and Bis

Dealift 4 x 15,15,10,6
Shrugs 4 x 25,15,10,6
Bent over laterals 3 x 25,15,10
Upright Rows 3 x 25,15,10
Rear Delt cable laterals 3 x 25,15,10
EZ curls 3 x 25,15,10
Single arm dumbell curls 3 x 6,6,6 (1st set straight wrist, 2nd set twist your wrist in as you contract and 3rd set are hammer curls)
cable curls 1 x triple drop to failure

Day 4 Abs Calves and hams

Crunches 4 x 25
Sit up machine 4 x 25,15,15,15
Leg raises 4 x 15
Leg curls s/s stiff legged deadlift 4 x 10
standing leg curls 4 x 25,15,10,25
Standing calf raise 6 x 25,15,10,10,10,10

Day 5 Chest shoulders Tris

Pec Dec s/s Seated bench machine 4 x 25,15,10,25
Incline Press 4 x 15,10,6,25
Incline Seated Press 3 x 15,15,15 (or hammer pess)
Seated Shoulder press to the front 4 x 25,15,10,6 (smith machine)
Side laterals cable 4 x 25,15,10,25
Dip Machine 4 x Failure
Pushdowns straight bar 4 x 25,15,10,25

Day 6 Back 2 and calves

Wide grip pulldowns 3 x 25,15,10
Narrow grip pulldowns 3 x 25,15,10
T-Bar Rows 3 x 10,10,10
Dumbell Rows 3 x 15
Seated Rows 3 x 25,15,10

Seated Calves 4 x 25,15,10,25
Donkey Calves 3 x 25
Standing Calves 4 x 25,15,10,10