Legendary bodybuilder Jay Cutler recently shared an intense arms workout on his YouTube channel. One of the most influential bodybuilders in the world, the 50-year-old is moving from competitive success to inspiring the public to take fitness and training seriously.
jay cutler One of the most prominent bodybuilders of the 2000s and one of the greatest bodybuilders of all time in the history of the sport. Winning the prestigious Mr. Olympia title is the ultimate goal of every professional bodybuilder’s career. Climbing that mountain once is enough to cement your place in history. Cutler climbed that mountain four times and became Mr. Olympia in 2006, 2007, 2009, and 2010.
His rivalry with eight-time Mr. Olympia Ronnie Coleman is considered one of the greatest rivalries of all time. After half a decade of intense competition, Cutler ended Ronnie’s eight-year undefeated streak to become the 2006 Mr. Olympia. The 50-year-old famous quad stomp is etched in fans’ memories as one of the most iconic moments of the game.
The famous bodybuilder remained active in the bodybuilding industry after retiring from competing in 2013. In the years that followed, Cutler prioritized long-term health and lost a lot of muscle to reduce size. But he continued training hard and took things up a notch in 2022 when he launched the Fit for 50 Challenge to transform his physique. The 4-time Mr. Olympia showed amazing results from this challenge on his 50th birthday.
Cutler is also a prominent voice in the world of bodybuilding and regularly discusses various aspects of the sport and current affairs through various podcast appearances and social media content.
Jay Cutler goes through arms workout
Recently, Jay Cutler shared his current arms workout on his YouTube channel. The arms were one of the weaker parts of Cutler’s body and he had to put in extra effort to bring them up to par with the rest of his body. The great bodybuilder has admitted on several occasions that his arms were his least favorite body part to train. However, he did not succumb to personal preferences and built a world-class physique.
In his current arm training routine, Jay Cutler usually performs three to four exercises for biceps and triceps. The 50-year-old worked out very intensely and also shared some important bodybuilding tips. The arms are one of the most visible muscles on the body and most people want impressive biceps and triceps. So let’s check out the Cutler workout and get some extra motivation for training arms.
Overall, the workout included the following exercises:
Comment: The number of sets and rep ranges mentioned are based on visual observation. Actual numbers may vary
rope triceps pushdown
The elbow is the most important joint for most arm activities and it is extremely important to warm it up to stay injury-free during arms workouts. The 4-time Mr. Olympia started his training session with a few sets of rope pushdowns to stimulate the triceps and warm up the elbow joints.
Cutler focused on fully bending the elbow to achieve maximum contraction in the triceps. After a few warm-up sets, he jumped into working sets and cranked out a few sets while maintaining rest periods of 45 to 60 seconds.
triceps dip press
While bodyweight dips are a great way to train the triceps, it is not possible to manage the resistance while doing them. Cutler adopted a machine variation of this exercise to overcome this drawback and used a few good sets of triceps dip presses to further stimulate the muscles.
The veteran bodybuilder, who has decades of experience, said that most people focus too much on biceps to get bigger arms. He believes that the triceps are more important for adding size due to being a larger muscle:
You don’t need to do a lot of trial and error. Just focus on repetition. When I started going with less heavy weights and really feeling it more, that’s when my arms started growing. So like, instead of lifting 80 pound dumbbells and curling them as best I could, I started focusing more on lighter contraction weights.
Inclined Overhead Dumbbell Triceps Extension
Working the muscles at different angles and from different positions emphasizes different parts of the muscle and helps achieve more balanced development. After working with movements from a neutral arm position, Cutler adapted this overhead triceps exercise. These movements work the muscles from a stretched position and focus more on the long head of the triceps.
The 50-year-old bodybuilder executed a few perfect sets of Leaning Overhead Dumbbell Triceps Extensions with increasingly heavy weights and then moved on to the final tricep exercise.
cable triceps pushdown
Jay Cutler worked the triceps with a few sets of cable pushdowns using the lat pulldown bar attachment. After this, he shifted his focus to working on his biceps.
Seated Machine Curl
It was the first bicep movement of the day as Cutler did a few sets of seated curls on the machine to activate the biceps. The machines keep the muscles under tension throughout the entire movement which helps to bring about hypertrophy more effectively. Additionally, the machines eliminate the need to control weight and significantly reduce the chance of training-related injuries.
Cutler said many people ask him what is the right training volume to work each muscle group. He answered the question during this workout to reach the maximum number of people:
You’ll need to do at least nine sets, I think so, so pick three exercises, and definitely do three sets of each. I think that’s enough.
Permanent J-Bell Curls
J-Bells are a specially designed alternative to dumbbells that are available at Jay Cutler gyms. They are circular and help keep the muscles under tension, as well as allowing them to control the weight better than traditional dumbbells. Jay Cutler destroys a solid set of J-bell curls before starting the next exercise.
machine preacher curl
One of the most effective bicep isolation movements, the preacher curl forces the biceps to work by pressing the triceps firmly against the pad and letting the elbows rest neatly on the edge of the pad.
Jay Cutler did a few good sets of preacher curls on the machine to add more stimulation to the biceps muscles and moved on to the final exercise of the day.
The training session ended with this classic biceps exercise as the four-time Mr. Olympia executed three sets of the exercises and finished the training session.
Bodybuilding is an extremely tough sport that requires athletes to put their bodies under extreme stress in terms of diet and training. Jay Cutler managed to achieve competitive success while maintaining health, a balance that many bodybuilders could not achieve. Cutler credits this to his training style and that he has set a positive example for young bodybuilders to follow.
More than a decade after retirement, Jay Cutler stays in shape year-round. After achieving the desired transformation to complete the Fit for 50′ challenge, Cutler is onto the next chapter. He has ruled out the possibility of a competitive comeback. However, there is no reason to believe that he will stop achieving high levels of fitness.
Watch the full workout video below, courtesy of Jay Cutler’s personal YouTube channel:
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