Legendary bodybuilder Jay Cutler recently shared an intense arm workout on his YouTube channel. One of the world’s most influential bodybuilders, the 50-year-old continues to go beyond competitive success and inspire the masses to take fitness and training seriously.
Jay Cutler is one of the most prominent bodybuilders of the 21st century and one of the greatest ever in sports history. Winning the prestigious Mr. Olympia title is the ultimate career goal of every professional bodybuilder. Climbing this mountain once is enough to cement its place in history. Cutler climbed that mountain four times, becoming 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 the Ronnies’ eight-year unbeaten streak to become the 2006 Mr. Olympia. The 50-year-old’s famous quad stomp is etched in the memory of fans as one of the most iconic moments in sports.
The legendary bodybuilder has remained active in the bodybuilding industry since retiring from competition in 2013. In the following years, Cutler prioritized long-term health and shed a lot of muscle mass to reduce size. But she continued to train hard and took things up a notch in 2022 when she launched the Fit for 50 challenge to transform her physique. The 4-time Mr. Olympia showcased the incredible results of this challenge on his 50th birthday.
Cutler is also a prominent voice in the world of bodybuilding and routinely discusses various aspects of the sport and current affairs through various podcast appearances and on social media.
Jay Cutler goes through arm drills
Recently, Jay Cutler took to his YouTube channel and shared his current arm workout. The arms were one of the weakest parts of Cutler’s physique, and he had to put in extra effort to bring them up to par with the rest of his body. The legendary bodybuilder has admitted on several occasions that his arms were his least favorite body part to work out. However, he did not give in to personal preferences and built a world-class body.
In his current arm workout routine, Jay Cutler typically performs three to four biceps and triceps exercises. The 50-year-old took the workout to heart and shared some important bodybuilding tips as he went through it. Arms are one of the most visible muscles in the body and most people want to have impressive biceps and triceps. So let’s take a look at Cutlers workout and get some extra motivation to train your arms.
Overall, the exercise consisted of the following exercises:
NOTE: The mentioned number of sets and repetition range are based on visual observation. Actual figures may vary
The elbow is the most important joint for most arm movements, and warming it up is very important to keep it intact during arm exercises. The 4-time Mr. Olympia started the workout with a few sets of rope push-ups to stimulate the triceps and warm up the elbow.
Cutler focused on fully hooking the elbow to get maximum contraction in the triceps. After a few warm-up sets, he jumped into work sets and did a few 45-60 second rest periods.
Triceps Dip Press
Although bodyweight dips are a great way to train the triceps, there is no way to control the resistance when performing them. Cutler took a machine variation of this exercise to eliminate this deficiency and pushed in a few good sets of triceps dips to further stimulate the muscles.
A legendary bodybuilder with decades of experience under his belt pointed out that most people focus too much on biceps to get big arms. He feels that the triceps is the bigger muscle, so it’s more important for bulking up:
You don’t have to do a lot of trial and error. Just focus on reps. Once I started moving with less weight and actually feeling it more, that’s when my arms started to grow. So instead of picking up 80kg dumbbells and curling them up for what I could do, I started focusing more on lighter contraction weights.
Lean overhead with a dumbbell in triceps extensions
Working the muscles from different angles and varying positions emphasizes different parts of the muscle and helps achieve a more balanced development. After working through movements from a neutral arm position, Cutler tackled this triceps exercise. These movements work the muscle from a stretched position and focus more on the long head of the triceps.
The 50-year-old bodybuilder performed a few full sets of dumbbell tricep extensions with progressively heavier weights and then moved on to the final tricep exercise.
Cable Triceps Pushdown
Jay Cutler completed the triceps work with a few cable presses using a lat pulldown bar. After this, he switched to focusing on the use of the biceps.
Sitting machine curls
This served as the first biceps workout of the day as Cutler performed a few sets of machine seated curls to fire up the biceps. The machines keep the muscles under tension throughout the movement, which helps achieve hypertrophy more effectively. In addition, the machines eliminate the need to control weights and significantly reduce the chances of exercise-related injuries.
Cutler noted that many people ask him what the right amount of exercise is for each muscle group. He answered a question during this exercise to reach the maximum number of people:
You need to do at least nine sets, I feel like pick three exercises and be sure to do three sets of each. I think that’s enough.
Standing J-Bell Curls
J-bells are specially designed replacements for dumbbells available at Jay Cutlers Gym. They are spherical in shape and help keep the muscles under tension while being able to control the weight much better than traditional dumbbells. Jay Cutler destroyed solid J-bell curls before his next workout.
Machine Preacher Curls
One of the most effective bicep isolation movements, preacher curls force the biceps to do the work by keeping the triceps pressed firmly against the pad and the elbows neatly along the edge of the pad.
Jay Cutler performed a good set of preacher curls on the machine to increase the biceps stimulus and moved on to the final workout of the day.
The workout ended with this classic biceps workout as the four-time Mr. Olympia completed three sets and finished the workout.
Bodybuilding is a very difficult sport that requires athletes to put extreme stress on diet and training. Jay Cutler managed to achieve competitive success while maintaining health, a balance that many bodybuilders were unable to achieve. Cutler explains this in his training style and has set a positive example for young bodybuilders.
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 moves on to the next chapter. He has ruled out the possibility of a competitive return. However, there is no reason to believe that he would stop pursuing a higher level of fitness.
Check out the full workout video below courtesy of Jay Cutlers personal YouTube channel:
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