The Jay Cutler Arm Workout | The Ultimate Guide!


Jay Cutler is one of the greatest bodybuilders of all time. He won the Mr. Olympia competition 4 times in a row and was famous for his enormous 22 inch arms.

If you want to train your arms like Jay Cutler then this article is for you!

Introduction

  • Part 1: The Jay Cutler Training Program
  • Part 2: Jay Cutler’s Arm Workouts

In this comprehensive guide I will teach you exactly how Jay Cutler trains his 22-inch arms.

Jay Cutler trains his arms once per week using high-volume bodybuilding style workouts. Jay says he used to train body parts with anywhere from 20-40 sets per workout!

Here is the exact training split that Jay used to use:

The Jay Cutler Training Split

  • Day 1: Chest
  • Day 2: Arms
  • Day 3: Back
  • Day 4: Off
  • Day 5: Shoulders
  • Day 6: Legs
  • Day 7: Off

Jay Cutler likes to train one muscle group per day. The only exception is his arms – he likes to train his biceps and triceps together on the same day. Check it out:

“I found the best thing that worked for be is biceps and triceps together. More importantly always do triceps before I do biceps.

Why do I do that? I always had a harder time getting a pump in my biceps. And when I do triceps work first, my first set of biceps I always get a great pump right away.

My main thing is to focus on repetitions. I always did 12, 15 reps. I don’t worry about my weight as much.”

Jay Cutler follows certain rules for his arm workouts. He likes to pick 4-6 exercises for his biceps and another 4-6 exercises for his triceps. He performs about 3-4 sets per exercise and he almost always trains in the 10-15 rep range.

Jay also has certain exercises that he almost always uses in his workouts. For example Jay Cutler almost always starts his tricep workouts with rope pushdowns.

Here is one of Jay Cutler’s Mr. Olympia arm workouts. Check it out:

Workout #1

Triceps Routine

  • Exercise #1: Cable pushdowns (rope handle), 3-4 sets of 10-15 reps
  • Exercise #2: Cable pushdowns (straight bar / pronated grip), 3-4 sets of 10-15 reps
  • Exercise #3: Bench press (shoulder width grip), 3-4 sets of 10-15 reps
  • Exercise #4: Parallel bar dips, 3-4 sets of 10-15 reps
  • Exercise #5: Ez-bar skull crushers (to forehead), 3-4 sets of 10-15 reps
  • Exercise #6: One-arm cable pushdown (supinated grip), 3-4 sets of 10-15 reps

Biceps Routine

  • Exercise #7: Standing alternating DB curl (supinating grip), 3-4 sets of 10-15 reps
  • Exercise #8: Seated alternating DB curl (supinating grip), 3-4 sets of 10-15 reps
  • Exercise #9: Seated machine curl (supinated grip), 3-4 sets of 10-15 reps
  • Exercise #10: 90 degree preacher barbell curl (supinated grip), 3-4 sets of 10-15 reps
  • Exercise #11: Alternating pinwheel curl, 3-4 sets of 10-15 reps
  • Exercise #12: Standing cable curl (arms abducted), 3-4 sets of 10-15 reps

Here is the training video:

This is a normal high-volume arm workout for Jay Cutler. He performs 12 total exercises for his biceps and triceps. Most bodybuilders think this is too much volume but it worked like magic for Jay.

Two of Jay’s favorite exercises are the rope pushdown and the standing dumbbell curl. He says these exercises were key for adding size to his arms:

“Rope pressdowns are always my first thing to warm up my elbows. I always warm up doing rope presses, 2 warm up sets and at least 3 working sets.”

“The dumbbell curl really helped me build a fuller biceps muscle because it takes the shoulder out of the movement. Leaning on the incline bench it’s really just concentration on the biceps muscle itself.”

Here is another one of Jay Cutler’s workouts where he used slightly different exercises. Check it out:

Workout #2

Biceps Routine

  • Exercise #1: Machine preacher curls, 3-4 sets of 10-15 reps
  • Exercise #2: Standing alternating DB curl (hammer grip), 3-4 sets of 10-15 reps
  • Exercise #3: 90 degree preacher barbell curl (supinated grip), 3-4 sets of 10-15 reps
  • Exercise #4: Kneeling DB concentration curl, 3-4 sets of 10-15 reps
  • Exercise #5: Standing barbell curl (supinated grip), 3-4 sets of 10-15 reps
  • Exercise #6: Standing DB curl (supinating grip), 3-4 sets of 10-15 reps

Triceps Routine

  • Exercise #7: Cable pushdown (rope handle), 3-4 sets of 10-15 reps
  • Exercise #8: Cable pushdown (straight bar / pronated grip), 3-4 sets of 10-15 reps
  • Exercise #9: V-bar dips (upright torso), 3-4 sets of 10-15 reps
  • Exercise #10: Ez-bar skull crusher (to forehead), 3-4 sets of 10-15 reps
  • Exercise #11: One-arm cable pushdown (supinated grip), 3-4 sets of 10-15 reps

Here is the training video:

For this workout Jay used some slightly different exercises like machine preacher curls, dumbbell concentration curls and v-bar dips. However, he stayed with his usual high-volume training style.

Jay says that he really likes to lock out his triceps exercises to get a better contraction in this muscle. This is different from his chest or shoulder exercises where he almost never locks out. Check it out:

“Triceps is the only body part where it’s good to lock out your exercises. Every other body part you want to avoid locking out to keep constant tension on the muscle.”

Now let’s look at a couple of arm workouts that Jay Cutler performed after retiring from professional bodybuilding.

The truth is Jay Cutler continues to train using his high-volume training style. He isn’t trying to build muscle but he still wants to maintain his physique. Check it out:

Workout #3

Triceps Routine

  • Exercise #1: Cable pushdown (rope handle), 3-4 sets of 10-15 reps
  • Exercise #2: Cable pushdown (straight bar / overhand grip), 3-4 sets of 10-15 reps
  • Exercise #3: Bench press (shoulder-width grip), 3-4 sets of 10-15 reps
  • Exercise #4: V-bar dips (upright torso), 3-4 sets of 10-15 reps
  • Exercise #5: Lying DB extensions, 3-4 sets of 10-15 reps

Biceps Routine

  • Exercise #6: Standing barbell curl (supinated grip), 3-4 sets of 10-15 reps
  • Exercise #7: Cable crossover curl (high pulley), 3-4 sets of 10-15 reps
  • Exercise #8: Seated alternating DB curl (supinating grip), 3-4 sets of 10-15 reps

Here is the training video:

As you can see Jay Cutler sticks with his favorite exercises. During his biceps routine Jay decides to use Fat Gripz handles to make the exercise more challenging.

Here is Jay talking about some of his biceps exercises from this routine:

This does thicken up the grip, makes it harder to do more weight. So all you shit talkers who wants to sit there and say Jay doesn’t curl much weight.

Number 1, I never did. Number 2, you gotta make sure you focus on the contraction and it’s harder as the bar is thicker. This will give you a better pump, more brachialis size.”

Let’s look at one more of Jay Cutler’s arm workouts. Check it out:

Workout #4

Triceps Routine

  • Exercise #1: Cable pushdown (rope handle), 3-4 sets of 10-15 reps
  • Exercise #2: Cable pushdown (straight bar / pronated grip), 3-4 sets of 10-15 reps
  • Exercise #3: Bench press (shoulder-width grip), 3-4 sets of 10-15 reps
  • Exercise #4: Hammer strength dips, 3-4 sets of 10-15 reps
  • Exercise #5: Machine triceps extension, 3-4 sets of 10-15 reps

Biceps Routine

  • Exercise #6: Standing ez-bar curl (wide / supinated grip), 3-4 sets of 10-15 reps
  • Exercise #7: 30 degree spider DB curl (supinated grip), 3-4 sets of 10-15 reps
  • Exercise #8: Machine preacher curl, 3-4 sets of 10-15 reps
  • Exercise #9: Behind the back barbell wrist curls, 3-4 sets of 10-15 reps
  • Exercise #10: Barbell curl (reverse grip), 3-4 sets of 10-15 reps

Here is the training video:

As you can see Jay sticks with his favorite exercises for biceps and triceps. During the video he says that the close grip bench press is probably his #1 movements for adding size to the triceps. Check it out:

“The close grip bench press is one of the 2 movements I always suggest for building mass on the triceps.”

Jay Cutler is right – EMG research sho that the close grip bench press is one of the best triceps exercises that you can perform in the gym.

Conclusion

Jay Cutler trains arms using high-volume bodybuilding style workouts. He trains his biceps and triceps using about 4-6 exercises and he always trains in the 10-15 rep range.

If you respond well to high-volume workouts and have superior recovery ability then the Jay Cutler arm workout is worth trying.

If you enjoyed this content then make sure you check out my article “The Jay Cutler Training Program!

“I had a goal to be the best since day one.”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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