JAY CUTLER BODYBUILDER EXERCISES AND WORKOUTS

 JAY CUTLER BODYBUILDER EXERCISES AND WORKOUTS

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