AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 12-29-2022, 05:30 AM

Week 6
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts +
320x8
320x8
340x5
340x5

Seated Pull-downs (Super Lat bar) +
180x8
180x8
180x8

Landmine Rows
115x8
115x8
115x8

Leg Raises
BWx15
BWx15
BWx15

Cable crunches
3 sets of 25 with 95 pounds +

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile walk w/weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 12-30-2022, 04:55 AM

Week 6
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press (Dumbbells)
85x8
85x8
85x8

Weighted Triceps Dips
BW+25x20
BW+25x20
BW+25x20

Y-T-W-L's
Lightweight Resistance Bands

Landmine Presses
95x8
95x8
95x8

Standing Dumbbell Curls
50x8
50x8
50x8

Cable Triceps Extension (Rope)
95x8
95x8
95x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 12-30-2022, 07:33 AM

Week 6
Day 7 (Cardio)

Pre-Workout: None

4.5 mile treadmill walk

Post-workout: None

Time of workout: 75 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

Note: Fasted cardio.

**ajdahlheimer** · 01-02-2023, 08:30 AM

Week 7
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment +
220x8
220x8
220x8

Upright Rows - EZ Bar +
155x8
155x8
155x8

Seal Rows (Dumbbells) +
90x8
90x8
90x8

Face-pulls (Rope)
85x8
85x8
85x8

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: None

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-02-2023, 08:31 AM

Week 7
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
230x8
230x8
245x5
245x5

Bench Press (Swiss Bar)
225x8
225x8
225x8

Incline Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
50x8
50x8
50x8

Cable Curls from squatting position
80x8
80x8
80x8

Triceps Pulldown w/14" bar
100x8
100x8
100x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: None

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-03-2023, 05:17 AM

Week 7
Day 3 (Cardio)

Pre-Workout: Cutler Nutrition - Fundamentals

20 minute skip-rope routine

3 mile walk with weighted vest

Y-T-W-L's with light weight bands

Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10

Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30

Standing Single Arm Cable Rows
80x8
80x8
80x8

Trunk Rotators with 45 pound plate
3 set of 50

Post-workout: None

Time of workout: 1 hour

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-04-2023, 05:06 AM

Week 7
Day 4 (Legs/Traps)

Pre-Workout: Cutler Nutrition - Fundamentals

Back Squats +
275x8
275x8
295x5
295x5

Hex Bar Shrugs +
350x15
350x15
350x15

Single Arm Shrugs - Hex Bar +
140x15
140x15
140x15

Crunches
3 sets of 40

Post-workout: None

Time of workout: 1 hour

Additional cardio: 2.5 hour walk and 1 hour shoveling snow

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-05-2023, 05:11 AM

Week 7
Day 5 (Back/Abs)

Pre-Workout: Cutler Nutrition - Fundamentals

Hex Bar Dead lifts
325x8
325x8
345x5
345x5

Seated Pull-downs (Super Lat bar) +
185x8
185x8
185x8

Landmine Rows
115x8
115x8
115x8

Leg Raises
BWx15
BWx15
BWx15

Cable crunches
3 sets of 25 with 100 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 90 minutes shoveling snow

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-06-2023, 05:08 AM

Week 7
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: Cutler Nutrition - Fundamentals

Military Press (Dumbbells)
85x8
85x8
85x8

Weighted Triceps Dips
BW+25x20
BW+25x20
BW+25x20

Y-T-W-L's
Lightweight Resistance Bands

Landmine Presses +
95x8
95x8
95x8

Standing Dumbbell Curls
50x8
50x8
50x8

Cable Triceps Extension (Rope) +
95x8
95x8
95x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-06-2023, 05:09 AM

Week 7
Day 7 (Cardio)

Pre-Workout: None

5 mile treadmill walk

Post-workout: None

Time of workout: 85 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

Note: Fasted cardio.

**ajdahlheimer** · 01-08-2023, 07:35 AM

Week 8
Day 1 (Back/abs)

Pre-Workout: Cutler Nutrition - Fundamentals

Landmine Rows with Lat-Blaster attachment
225x8
225x8
225x8

Upright Rows - EZ Bar
160x8
160x8
160x8

Seal Rows (Dumbbells)
95x8
95x8
95x8

Face-pulls (Rope)
85x8
85x8
85x8

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile treadmill walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-09-2023, 05:23 AM

Week 8
Day 2 (Chest/Shoulders)

Pre-Workout: Cutler Nutrition - Fundamentals

Incline Bench Press (Barbell)
230x8
230x8
245x5
245x5

Bench Press (Swiss Bar)
225x8
225x8
225x8

Incline Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
50x8
50x8
50x8

Cable Curls from squatting position
80x8
80x8
80x8

Triceps Pulldown w/14" bar
100x8
100x8
100x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1.5 mile walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-10-2023, 04:49 AM

Week 8
Day 3 (Cardio)

Pre-Workout: Cutler Nutrition - Fundamentals

20 minute skip-rope routine

3.5 mile walk with weighted vest

Y-T-W-L's with light weight bands

Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10

Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30

Standing Single Arm Cable Rows +
80x8
80x8
80x8

Trunk Rotators with 45 pound plate
3 set of 50

Post-workout: None

Time of workout: 1 hour

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-11-2023, 05:33 AM

Week 8
Day 4 (Legs/Traps)

Pre-Workout: Cutler Nutrition - Fundamentals

Back Squats
280x8
280x8
295x5
295x5

Hex Bar Shrugs
355x15
355x15
355x15

Single Arm Shrugs - Hex Bar
145x15
145x15
145x15

Crunches
3 sets of 40

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3.5 mile walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-12-2023, 04:47 AM

Week 8
Day 5 (Back/Abs)

Pre-Workout: Cutler Nutrition - Fundamentals

Hex Bar Dead lifts
325x8
325x8
345x5
345x5

Seated Pull-downs (Super Lat bar)
190x8
190x8
190x8

Landmine Rows
115x8
115x8
115x8

Seated Cable Rows with 14" bar
230x8
230x8
230x8

Cable crunches
3 sets of 25 with 100 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile walk with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-13-2023, 05:15 AM

Week 8
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: Cutler Nutrition - Fundamentals

Military Press (Dumbbells)
85x8
85x8
85x8

Weighted Triceps Dips
BW+25x20
BW+25x20
BW+25x20

Y-T-W-L's
Lightweight Resistance Bands

Landmine Presses
100x8
100x8
100x8

Standing Dumbbell Curls
50x8
50x8
50x8

Cable Triceps Extension (Rope)
100x8
100x8
100x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 3 mile walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-13-2023, 06:02 AM

Week 8
Day 7 (Cardio)

Pre-Workout: None

5 mile treadmill walk with weighted vest

Post-workout: None

Time of workout: 85 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

Note: Fasted cardio.

**ajdahlheimer** · 01-14-2023, 10:21 AM

Week 9
Day 1 (Back/abs)

Pre-Workout: Cutler Nutrition - Fundamentals

Landmine Rows with Lat-Blaster attachment +
240x5
240x5
240x5

Upright Rows - EZ Bar +
175x5
175x5
175x5

Seal Rows (Dumbbells) +
95x8
95x8
95x8

Face-pulls (Rope)
100x5
100x5
100x5

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile treadmill walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-16-2023, 02:16 PM

Week 9
Day 2 (Chest/Shoulders)

Pre-Workout: Cutler Nutrition - Fundamentals

Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3

Bench Press (Swiss Bar) +
235x5
235x5
235x5

Incline Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
55x5
55x5
55x5

Cable Curls from squatting position
80x8
80x8
80x8

Triceps Pulldown w/14" bar
100x8
100x8
100x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: None

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-16-2023, 02:18 PM

Week 9
Day 3 (Cardio)

Pre-Workout: Cutler Nutrition - Fundamentals

20 minute skip-rope routine

3 mile walk with weighted vest

Y-T-W-L's with light weight bands

Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10

Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30

Standing Single Arm Cable Rows
85x8
85x8
85x8

Trunk Rotators with 45 pound plate
3 set of 50

Post-workout: None

Time of workout: 1 hour

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-18-2023, 05:16 AM

Week 9
Day 4 (Legs/Traps)

Pre-Workout: Cutler Nutrition - Fundamentals

Back Squats +
300x5
300x5
320x3
320x3

Hex Bar Shrugs +
355x15
355x15
355x15

Single Arm Shrugs - Hex Bar
145x15
145x15
145x15

Crunches
3 sets of 40

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-19-2023, 04:41 AM

Week 9
Day 5 (Back/Abs)

Pre-Workout: Cutler Nutrition - Fundamentals

Hex Bar Dead lifts +
355x5
355x5
375x3
375x3

Seated Pull-downs (Super Lat bar)
210x5
210x5
210x5

Landmine Rows +
130x5
130x5
130x5

Seated Cable Rows with 14" bar +
250x5
250x5
250x5

Cable crunches
3 sets of 25 with 100 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 4 mile walk with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-20-2023, 07:47 AM

Week 9
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: Cutler Nutrition - Fundamentals

Military Press (Dumbbells)
90x5
90x5
90x5

Weighted Triceps Dips w/Fat Gripz
BW+25x20
BW+25x20
BW+25x20

Y-T-W-L's
Lightweight Resistance Bands

Landmine Presses
120x5
120x5
120x5

Standing Dumbbell Curls w/Fat Gripz
50x8
50x8
50x8

Cable Triceps Extension (Rope) +
100x8
100x8
100x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 1 hour shoveling snow

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-20-2023, 08:57 AM

Week 9
Day 7 (Cardio)

Pre-Workout: None

5 mile treadmill walk with weighted vest

Post-workout: None

Time of workout: 85 minutes

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

Note: Fasted cardio.

**ajdahlheimer** · 01-21-2023, 10:53 AM

Week 10
Day 1 (Back/abs)

Pre-Workout: Cutler Nutrition - Fundamentals

Landmine Rows with Lat-Blaster attachment +
245x5
245x5
245x5

Upright Rows - EZ Bar +
180x5
180x5
180x5

Seal Rows (Dumbbells)
100x8
100x8
100x8

Face-pulls (Rope)
100x5
100x5
100x5

Decline sit-ups
3 sets of 40

Hanging leg raises
3 sets of 20

Post-workout: None

Time of workout: 1 hour

Additional cardio: None

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-23-2023, 05:43 AM

Week 10
Day 2 (Chest/Shoulders)

Pre-Workout: Cutler Nutrition - Fundamentals

Incline Bench Press (Barbell) +
245x5
245x5
260x3
260x3

Bench Press (Swiss Bar) +
240x5
240x5
240x5

Incline Butterflies (Dumbbells)
60x8
60x8
60x8

Front Raises (Dumbbells)
55x5
55x5
55x5

Cable Curls from squatting position
80x8
80x8
80x8

Triceps Pulldown w/14" bar +
100x8
100x8
100x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: None

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-24-2023, 06:01 AM

Week 10
Day 3 (Cardio)

Pre-Workout: Cutler Nutrition - Fundamentals

20 minute skip-rope routine

3 mile walk with weighted vest

Y-T-W-L's with light weight bands

Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10

Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30

Standing Single Arm Cable Rows
85x8
85x8
85x8

Trunk Rotators with 45 pound plate
3 set of 50

Post-workout: None

Time of workout: 1 hour

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-25-2023, 05:27 AM

Week 10
Day 4 (Legs/Traps)

Pre-Workout: Cutler Nutrition - Fundamentals

Back Squats
306x5
305x5
325x3
325x3

Hex Bar Shrugs
360x15
360x15
360x15

Single Arm Shrugs - Hex Bar
145x15
145x15
145x15

Crunches
3 sets of 40

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-26-2023, 05:35 AM

Week 10
Day 5 (Back/Abs)

Pre-Workout: Cutler Nutrition - Fundamentals

Hex Bar Dead lifts +
360x5
360x5
380x3
380x3

Seated Pull-downs (Super Lat bar)
210x5
210x5
210x5

Landmine Rows
135x5
135x5
135x5

Seated Cable Rows with 14" bar
255x5
255x5
255x5

Cable crunches
3 sets of 25 with 100 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 3 mile walk with weighted vest

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin

**ajdahlheimer** · 01-27-2023, 05:24 AM

Week 10
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: Cutler Nutrition - Fundamentals

Military Press (Dumbbells)
90x5
90x5
90x5

Weighted Triceps Dips w/Fat Gripz
BW+25x20
BW+25x20
BW+25x20

Y-T-W-L's
Lightweight Resistance Bands

Landmine Presses
120x5
120x5
120x5

Standing Dumbbell Curls w/Fat Gripz
50x8
50x8
50x8

Cable Triceps Extension (Rope)
105x8
105x8
105x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 20 minute skip-rope routine and 4 mile walk

Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin

Thread: AJ's Big Arms => Big Paychecks journal

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