AJ's Big Arms => Big Paychecks journal

**ajdahlheimer** · 04-15-2022, 04:52 AM

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

Pre-Workout: None

Standing OHP (Dumbbells)
80x8
80x8
80x8

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

Lateral Raises (Dumbbells)
45x8
45x8
45x8

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

Concentration curls
50x8
50x8
50x8

Triceps Cable Extension (Rope)
80x8
80x8
80x8

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** · 04-15-2022, 04:53 AM

Week 8
Day 7 (Cardio)

Pre-Workout: None

1 hour 30 minute walk with weighted vest

Post-workout: None

Time of workout: 90 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** · 04-16-2022, 01:45 PM

Week 9
Day 1 (Back/abs)

Pre-Workout: Bacon, eggs, banana

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

Landmine Rows with neutral v-grip +
220x5
220x5
220x5

Seal Rows (Dumbbells)
110x5
110x5
110x5

Seated Barbell Curl - EZ Bar
115x8
115x8
115x8

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** · 04-18-2022, 05:35 AM

Week 9
Day 2 (Chest/Shoulders)

Pre-Workout: None

Flat Bench Press (Barbell)
265x5
265x5
280x3
280x3

Incline Bench Press (Swiss Bar-wide Grip)
215x5
215x5
215x5

Incline Butterflies (Dumbbells)
60x8
60x8
60x8

Bradford Presses (Barbell)
160x6
160x6
160x6

Dumbbell Curls
60x6
60x6
60x6

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** · 04-19-2022, 05:08 AM

Week 9
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

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

Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Incline Curls (Dumbbells)
40x8
40x8
40x8

Standing Single Arm Cable Rows
70x8
70x8
70x8

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** · 04-20-2022, 04:33 AM

Week 9
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
305x5
305x5
325x3
325x3

Angled Cable Upright Row
140x5
140x5
140x5

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

Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 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** · 04-21-2022, 05:21 AM

Week 9
Day 5 (Back/Abs)

Pre-Workout: None

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

Lat Pull-downs (Super Lat bar)
210x5
210x5
190210x5x8

Meadows Rows
120x5
120x5
120x5

Cable Curls +
95x5
95x5
95x5

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: 1 hour 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** · 04-22-2022, 08:27 AM

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

Pre-Workout: None

Standing OHP (Dumbbells)
85x5
85x5
85x5

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

Lateral Raises (Dumbbells)
50x5
50x5
50x5

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

Concentration curls
55x5
55x5
55x5

Triceps Cable Extension (Rope)
85x5
85x5
85x5

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** · 04-22-2022, 08:31 AM

Week 9
Day 7 (Cardio)

Pre-Workout: None

1 hour 30 minute walk

Post-workout: None

Time of workout: 90 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** · 04-25-2022, 06:04 AM

Week 10
Day 1 (Back/abs)

Pre-Workout: Sausage, eggs, toast

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

Landmine Rows with neutral v-grip
225x5
225x5
225x5

Seal Rows (Dumbbells)
110x5
110x5
110x5

Seated Barbell Curl - EZ Bar
115x8
115x8
115x8

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** · 04-25-2022, 06:05 AM

Week 10
Day 2 (Chest/Shoulders)

Pre-Workout: None

Flat Bench Press (Barbell)
265x5
265x5
280x3
280x3

Incline Bench Press (Swiss Bar-wide Grip)
215x5
215x5
215x5

Incline Butterflies (Dumbbells)
60x8
60x8
60x8

Bradford Presses (Barbell)
160x6
160x6
160x6

Dumbbell Curls
60x6
60x6
60x6

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** · 04-26-2022, 04:59 AM

Week 10
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

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

Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Incline Curls (Dumbbells)
40x8
40x8
40x8

Standing Single Arm Cable Rows
70x8
70x8
70x8

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** · 04-27-2022, 05:38 AM

Week 10
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
305x5
305x5
325x3
325x3

Angled Cable Upright Row
145x5
145x5
145x5

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

Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 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** · 04-28-2022, 04:47 AM

Week 10
Day 5 (Back/Abs)

Pre-Workout: None

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

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

Meadows Rows
120x5
120x5
120x5

Cable Curls +
100x5
100x5
100x5

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: 1 hour 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** · 04-29-2022, 05:11 AM

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

Pre-Workout: None

Standing OHP (Dumbbells)
85x5
85x5
85x5

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

Lateral Raises (Dumbbells)
50x5
50x5
50x5

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

Concentration curls
55x5
55x5
55x5

Triceps Cable Extension (Rope)
85x5
85x5
85x5

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** · 05-02-2022, 05:33 AM

Week 11
Day 1 (Back/abs)

Pre-Workout: None

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

Landmine Rows with neutral v-grip
225x5
225x5
225x5

Seal Rows (Dumbbells)
110x5
110x5
110x5

Seated Barbell Curl - EZ Bar
115x8
115x8
115x8

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** · 05-02-2022, 05:34 AM

Week 11
Day 2 (Chest/Shoulders)

Pre-Workout: None

Flat Bench Press (Barbell) +
265x5
265x5
280x3
280x3

Incline Bench Press (Swiss Bar-wide Grip) +
215x5
215x5
215x5

Incline Butterflies (Dumbbells)
60x8
60x8
60x8

Bradford Presses (Barbell) +
160x6
160x6
160x6

Dumbbell Curls
60x6
60x6
60x6

Triceps Pulldown w/14" bar +
105x8
105x8
105x8

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** · 05-03-2022, 05:06 AM

Week 11
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

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

Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Incline Curls (Dumbbells)
40x8
40x8
40x8

Standing Single Arm Cable Rows
70x8
70x8
70x8

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** · 05-04-2022, 04:43 AM

Week 11
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
305x5
305x5
325x3
325x3

Angled Cable Upright Row
150x5
150x5
150x5

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

Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 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** · 05-05-2022, 04:57 AM

Week 11
Day 5 (Back/Abs)

Pre-Workout: Smoothie

Hex Bar Dead lifts
365x5
365x5
385x3
385x3

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

Meadows Rows
120x5
120x5
120x5

Cable Curls +
105x5
105x5
105x5

Cable crunches
3 sets of 25 with 105 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour 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** · 05-06-2022, 06:29 AM

Week 11
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Standing OHP (Dumbbells)
85x5
85x5
85x5

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

Lateral Raises (Dumbbells)
50x5
50x5
50x5

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

Concentration curls
55x5
55x5
55x5

Triceps Cable Extension (Rope)
85x5
85x5
85x5

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** · 05-06-2022, 06:30 AM

Week 11
Day 7 (Cardio)

Pre-Workout: None

1 hour 30 minute walk

Post-workout: None

Time of workout: 90 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** · 05-09-2022, 05:17 AM

Week 12
Day 1 (Back/abs)

Pre-Workout: None

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

Landmine Rows with neutral v-grip
225x5
225x5
225x5

Seal Rows (Dumbbells)
110x5
110x5
110x5

Seated Barbell Curl - EZ Bar
115x8
115x8
115x8

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** · 05-09-2022, 05:19 AM

Week 12
Day 2 (Chest/Shoulders)

Pre-Workout: None

Flat Bench Press (Barbell)
270x5
270x5
285x3
285x3

Incline Bench Press (Swiss Bar-wide Grip)
220x5
220x5
220x5

Incline Butterflies (Dumbbells)
60x8
60x8
60x8

Bradford Presses (Barbell)
165x6
165x6
165x6

Dumbbell Curls
60x6
60x6
60x6

Triceps Pulldown w/14" bar
110x8
110x8
110x8

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** · 05-10-2022, 04:29 AM

Week 12
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

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

Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10

Hanging Leg Raises
BWx20
BWx20
BWx20

Incline Curls (Dumbbells)
40x8
40x8
40x8

Standing Single Arm Cable Rows
70x8
70x8
70x8

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** · 05-11-2022, 04:52 AM

Week 12
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
305x5
305x5
325x3
325x3

Angled Cable Upright Row
150x5
150x5
150x5

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

Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8

Post-workout: None

Time of workout: 1 hour

Additional cardio: 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

Note: Turned 42. Why not train legs?

**ajdahlheimer** · 05-12-2022, 04:23 AM

Week 12
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts
365x5
365x5
385x3
385x3

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

Meadows Rows
120x5
120x5
120x5

Cable Curls
110x5
110x5
110x5

Cable crunches
3 sets of 25 with 105 pounds

Wrist-Roller
3 sets of 5 with 12.5 pounds

Post-workout: None

Time of workout: 1 hour

Additional cardio: 1 hour 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** · 05-13-2022, 05:27 AM

Week 12
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Standing OHP (Dumbbells)
85x5
85x5
85x5

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

Lateral Raises (Dumbbells)
50x5
50x5
50x5

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

Concentration curls
55x5
55x5
55x5

Triceps Cable Extension (Rope)
85x5
85x5
85x5

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** · 05-16-2022, 05:20 AM

Deloading this week. Then kicking off another 12 week program per usual.

-AJ

**ajdahlheimer** · 05-21-2022, 11:12 AM

Starting fresh 12 week workout cycle. Going to incorporate more triceps work in, after doing biceps the prior 12 week workout.

Week 1
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment
195x12
195x12
195x12

Upright Rows - EZ Bar +
115x12
115x12
115x12

Seal Rows (Dumbbells)
85x12
85x12
85x12

Close Grip Pin Press +
205x12
205x12
205x12

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

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

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