Kalla mig Disco-Sam

[Samy Westside]

Squat paused
140 4x6

Back raises tut
125 2x6
127 1x6

[Samy Westside]

Bänk
120 1x8
130 1x5

[Samy Westside]

Squat paused
145 2x5
150 2x5

Seal row
100 1x7
102.5 1x7
105 1x7
107.5 1x7

Bulgarian split squats
90.2x10

[Samy Westside]

Bänk
115 1x5
127.5 2x3
142.5 1x1
160 2x1N

Dips
Lateral raises
Pushdowns
Rear delts

[Samy Westside]

Bench medium grip
100 3x8
110 1x8

Db jm press
12 3x10

Db incline press
26 2x10
28 1x10

[Samy Westside]

Bulgarian squats
60 4x10

Dead row
85 3x8

Db row
40 2x10

[Samy Westside]

Bench medium grip
105 1x8
120 5x3

Cg bench
100 2x5

Db jm press
14 3x8

Incline dB press
27 1x12

[Samy Westside]

Medium grip bench
130 1x2
105 2x8
115 2x5

Lateral raises
14 3x12

Db Curls
24 1x12
20 2x14

Db row
42 3x10

Incline dB press
30 2x12

Db oh press
10 1x8
10 1x10
10 1x12

One hand pushdown
1x12
2x10
2x15

One hand Cable press
3x12

Latsdrag
1x10
1x8

Rear delts Cable
1x12

Abs
2x12

[Samy Westside]

Dead rows
90 4x8

Db oh press
10 1x12

Latsdrag
4 set

Bulgarian squats
4x10

Db curl 3x12

Bencurl
5x12

Benspark
2x12

[Samy Westside]

Bench medium grip
110 1x8
120 1x5
125 1x3

Db oh press
11 2x12

Lateral raises
16 1x10

Cable chest press
4x10

Rear delts
2x12

Cable delt
1x12

Pushdowns
3x10

Rocking lat pulldown
3x8

Lat pull down close grip
1x8

Db Curls
1x15