JAY CUTLER'S EXERCISES AND WORKOUTS

 JAY CUTLER BODYBUILDER EXERCISES AND WORKOUTS
WHAT YOU NEED TO KNOW:-
  • JAY CUTLER'S WORKOUT ROUTINES
  • JAY CUTLERS'S DIET
  • JAY CUTLER'S TRAINING
  • JAY CUTLER'S EXERCISES
Day 1: AM  Back, PM  Back, trapezius
 
Day 2: AM  Chest, PM  Biceps, forearms, calves
 
Day 3: Rest
 
Day 4: AM  Hamstrings, PM  Quadriceps
 
Day 5: AM  Deltoids, PM  Triceps

 
Day 6: Rest
       Back and trap workout :
      EXERCISE                                               SETS    REPS
      Morning: Back
      Front chins                                               4          8-10
      Reverse-grip front pulldowns               3          8-10
      Reverse-grip barbell rows                     2          8-10
      One-arm dumbbell rows                         3          8-10
      Seated cable rows                                   3         8-10
      Hyperextensions                                     2         10-12
      Afternoon: Back, Trapezius
      Deadlifts                                                     5        8-10
      Machine pullovers                                    5        8-10
      Dumbbell shrugs                                       3        8-10
      Behind-the-back barbell shrugs             3        8-10
      Upright rows                                              3        8-10
      Jay Cutler’s 2004 Bodybuilding Routine. After a failed 2003 Mr. Olympia attempt, Jay tweaked his routine. He moved away from double splits, increased his intensity, and decreased his training volume.
      Day 1      Thighs
      Day 2      Chest, calves
      Day 3      Rest
      Day 4      Shoulders, arms, abdominals
      Day 5      Back, trapezius
      Day 6      Rest
      Example back workout from 2004:
      EXERCISE                                                               SETS    REPS
      Two-arm Hammer Strength machine rows      3         8
      Barbell or dumbbell rows                                  3         8
      Machine pullovers or seated cable rows        3         8
      One-arm Hammer Strength machine rows      3         8
      Seated dumbbell shrugs                                   4         8-10
      Deadlifts *                                                           3-4       8
      •  Note: Jay Cutler alternated deadlifts with hyperextensions every other workout.
      Jay Cutler’s 2008 Bodybuilding Routine. Jay moved to a 5 day a week split, and in some cases, upped training volume.
      • Monday – Delts, Traps, Triceps & Abs:
      * Delts Dumbbell Side Laterals 3 sets x 12 reps
      * Dumbbell Press 3 sets x 8-12 reps
      * Side Lateral Cable 3 sets x 8-12 reps
      * Front Raise with Olympic Bar 2 sets x 10 reps
      * Bent Over Dumbbell Laterals 3 sets x 10 reps
      * Triceps Cable Extension 4 sets x 15 reps
      * Single Arm Extensions 3 sets x 15 reps
      * Close-Grip Bench Press 3 sets x 8 reps
      * Superset: French Press 3 sets x 8 reps
      * Dumbbell Kickbacks 3 sets x 12 reps
      * Dips 3 sets of 15 reps
      * Traps Shrugs 4 sets x 12 reps
      * Abs Crunches 3 sets x 20 reps
      * Rope Crunch 3 sets x 20 reps
      * Hanging Leg Raise 3 sets x 12 reps
      * Leg Lifts 3 sets x 10 reps
      • Tuesday – Back:
      * Back Wide-Grip Pulldowns 3 sets x 10 reps
      * Dumbbell Rows 3 sets x 10 reps
      * Bent Over Barbell Rows 4 sets x 10 reps
      * Deadlifts 3 sets x 12 reps
      * Close-Grip T-bar Row 3 sets x 10 reps
      * Behind-the-Neck Pulldowns 3 sets x 10 reps
      * Seated Rows 3 sets x 10 reps
      * Hyperextensions 3 sets x 10 reps
      • Wednesday – Off(REST)

      • Thursday – Chest, Biceps, Forearms & Abs:
      * Chest Incline Barbell Press 5 sets x 10-12 reps
      * Flat Dumbbell Press 3 sets x 8-10 reps
      * Incline Dumbbell Flyes 3 sets x 10 reps
      * Cable Crossovers 3 sets x 12 reps
      * Decline Bench Press 3 sets x 8 reps
      * Biceps Straight Bar Curl 5 sets x 15 reps
      * Single Arm Dumbbell Curl 3 sets x 12 reps
      * Single Arm Preacher Curl 3 sets x 10 reps
      * Hammer Curl 2 sets x 12-15 reps
      * Forearms Reverse Curls 6 sets x 15 reps
      * Abs Crunches 3 sets x 20 reps
      * Rope Crunch 3 sets x 20 reps
      * Hanging Leg Raise 3 sets x 12 reps
      * Leg Lifts 3 sets x 10 reps
      print Click Here For A Printable Log Of Thursday.
      • Friday – Quads:
       Leg Extensions 3 sets x 20 reps
       Leg Press 4 sets x 12 reps
       Squats 4 sets x 6-10 reps
       Lunges 3 sets x 8 steps per leg
       Leg Extensions (heavy) 4 sets x 10 reps
      • Saturday – Hamstrings, Calves & Abs:
      * Hamstrings Lying Leg Curl 6 sets x 12 reps
      * Romanian Deadlift 3 sets x 10 reps
      * Single Leg Hamstring Curl 3 sets x 12 reps
      * Leg Press (feet high and wide) 3 sets x 12 reps
       Calves Standing Calf Raise 4 sets x 10 reps
       Donkey Calf Raise 2 sets x 10 reps
       Seated Calf Raise 3 sets x 10 reps
       Abs Crunches 3 sets x 20 reps
       Rope Crunch 3 sets x 20 reps
       Hanging Leg Raise 3 sets x 12 reps
       Leg Lifts 3 sets x 10 reps

      JAY CUTLER AT GYM:-
      • Sunday – Off(REST)

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