Dennis John sam ultimate two week idiot program
Squatx10 and back off squat 10x3
Tues off. Eat hot dogs. Or work. But don't do cardio
Bench 3x8, with drop set
Reverse grip bench 3x8, dropset
High cable cross
Low cable cross
Tri press down
Dumbbell tri extension
Close grip bench
All the calves
bench 3x8 with a drop set. Go jack off in the sauna
Thursday go to work and worry you're too sore to go back to the gym ever. By the end of the day you realize you're fine and can't wait to go back tomorrow. Maybe go to Atlantic group.
Front squats 3x10
Clean and jerk building to 3x3 85% 1rm or at 3rm for the day
Standing overhead press3x6 or push press
be a normal person all weekend. Realize lifting weights isn't the answer to any of your problems. Enjoy gods creation and the wonderful people in your life. By Sunday you're bored of this and need more. Instead of thinking about how you could effect change in the world you start looking forward to going back to the gym tomorrow.
last week in mega idiot cycle
Wed sam takes pre workout and goes to bed
Dennis and John do whatever they want. Cardio. Smoke cigarettes. Max out bench. Anything. Their choice. Never mind right before you get to the gym you're told "We need bicep curls and bent over rows Lat pull downs Underhand pull downs Pull upsPreacher curls" in whatever order and setxrep you want. Sam doesn't care
Front squats build up to 5x5 at 5rm
Clean and jerk build up to 5x5 a 5rm
Standing shoulder press 3x6-8 OR push press building up to 3x3 at 3rm MAX
Finish with some Ab stuff or forget like we did and skip it. You'll never be able to stick to a diet well enough to get abs anyway.