In the annals of bodybuilding history, few names command the respect and admiration garnered by Jay Cutler. This Massachusetts-born giant carved his legacy in iron, claiming the coveted Mr. Olympia title an astounding four times (2006, 2007, 2009, 2010). His reign was marked by unmatched dedication, incredible size, and a signature quad stomp that sent shockwaves through the bodybuilding world.
Early Life and Rise to the Top
Born in 1973, Cutler’s athletic prowess manifested early. He excelled in football and baseball, later channeling his competitive spirit into the gym. By his late teens, his sculpted physique attracted attention, leading him to pursue bodybuilding seriously. After a string of regional and national titles, Cutler turned pro in 1999, setting his sights on the ultimate prize: Mr. Olympia.
Cutler’s competitive bodybuilding career began in 1992, and his rise was nothing short of phenomenal. Throughout the 90s, he secured numerous victories in prestigious competitions like the NPC Nationals and the Arnold Classic. However, his ultimate goal was the pinnacle of professional bodybuilding – the Mr. Olympia title.
The early 2000s saw Jay Cutler locked in an intense rivalry with the legendary Ronnie Coleman. While he secured consecutive victories at the Arnold Classic (2002-2004), the Mr. Olympia title remained elusive. Finally, in 2006, Cutler dethroned Coleman, claiming his first Mr. Olympia victory. He would go on to win the prestigious title three more times (2007, 2009, 2010), solidifying his place among bodybuilding royalty.
Besides being a four-time Mr. Olympia champion, Jay Cutler also holds the most runner-up titles, coming in second six times. Notably, he stands alone as the sole Mr. Olympia to reclaim his title after relinquishing it. At over 50, Jay Cutler continues to train rigorously and maintain his physical fitness through challenges like the renowned “Fit for 50.” Jay Cutler frequently shares his training routines, and during this off-season, we were fortunate enough to catch a glimpse of his arm workout, including rope cable extensions.
Signature Training Methods and Legacy
Jay Cutler’s training philosophy revolved around high volume, heavy weights, and mind-muscle connection. He was known for his intense leg workouts and his dedication to pushing himself to the absolute limit. Unlike some of his contemporaries who favored a more isolationist training approach, Cutler emphasized compound lifts that worked multiple muscle groups simultaneously. This approach, combined with his relentless work ethic, helped him build a physique that was both incredibly muscular and aesthetically pleasing.
Cutler’s influence on bodybuilding extends far beyond his competition wins. He inspired a generation of aspiring bodybuilders with his dedication, work ethic, and signature training methods. Even after his retirement in 2013, Cutler remains a revered figure in the bodybuilding community. He continues to be a source of inspiration for many, sharing his knowledge and experience through his social media channels and his own line of bodybuilding supplements, Cutler Nutrition.
| Full Name: Jason Isaac Cutler (Jay Cutler) | ||
| Weight | Height | Date of Birth |
| 265 – 275 lbs | 5’9” | 08/03/1973 |
| Division | Era | Nationality |
| Men’s Open | 1990s-20120s | American |
Jay Cutler Off-Season Arm Workout
Below is the arm workout video Jay Cutler uploaded to his YouTube channel:
Jay Cutler takes a pre-workout to get started and shares that he aims to train with a little lower volume than usual to avoid overtraining, as he doesn’t take off days during the week. Jay Cutler also says that he doesn’t train to failure for the same reasons and that training for him at this point is mostly about maintaining muscle.
Jay Cutler says he gets the most growth out of his arms when he trains triceps and biceps on the same day. On a typical arm day, he starts with the triceps and then does the biceps, aiming to hit nine sets per body part by doing three movements for the tris and three for the bis. However, Cutler adds one extra exercise for each part during the training. Here are the exercises he does.
| Exercises | Sets | Reps |
| Rope Cable Extensions | 3 | 12-15 |
| Machine Triceps Dips | 3 | 12-15 |
| Incline Bench Overhead Triceps Extensions | 3 | 12-15 |
| Cable Pushdowns | 2 | 12-15 |
| Machine Biceps Curls | 3 | 12-15 |
| Alternating J Bell Curls | 3 | 8-12 |
| Machine Preacher Curls | 4 | 12-15 |
| Barbell Curls | 1 | 12 |
Rope Cable Extensions
Jay Cutler started his arm day workout with cable rope extensions on the cable machine. He first did a warmup set and then hit three working sets. While doing this, Jay Cutler also talked about taking 45-60 seconds of rest between sets. This falls well within the range research shows is beneficial for muscle hypertrophy (1). Cable rope extensions isolate and focus on your triceps while recruiting stabilizing muscles like the lats, abs, glutes, pecs, and traps.
Machine Triceps Dips
Next, Jay Cutler moved to the next triceps exercise, machine triceps dips. He did one warmup set and then increased the weight a bit before hitting three sets of 12-15 reps. Cutler grips the handle in the middle and shares that he does this routine facing away from the machine to focus on the contractions. Triceps dips primarily work your triceps while building your shoulders and chest muscles (2).
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Incline Bench Overhead Triceps Extensions
Next, Jay Cutler did an overhead triceps extension with a dumbbell on an incline bench. He started this routine with a 70-pound dumbbell and then used 80-pound dumbbells. Cutler increased the bench incline’s angle after the first set. Overhead triceps extensions target all three heads of the triceps (3).
Cable Pushdowns
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After the third exercise for his triceps, Jay Cutler decided to throw in one last triceps movement by doing the cable pushdown. This time, he used the lat pulldown attachment rather than a rope. Cutler did two sets of this exercise before moving to the first biceps training for this video. The cable pushdown is an isolation exercise that targets your triceps and forearm flexors.
Machine Bicep Curls
For his first biceps exercise, Jay Cutler did machine bicep curls. He started with a warmup set of 20 reps before doing three working sets of 12-15 reps. Machine biceps curls work on your biceps, brachialis, and brachioradialis extensors while recruiting your delts to stabilize the exercise.
Alternating J Bell Curls
Jay Cutler did alternating curls with J bells as his second biceps routine. Using J bells for this exercise helps to give maximum stability and control due to the design. Cutler did three sets of 8-12 reps before moving to the next exercise. Alternating J bell curls work on your biceps, triceps, and shoulders. They also help to improve your grip strength.
Machine Preacher Curls
Jay Cutler jumped on another machine to train his biceps; this time, he did machine preacher curls. This exercise is effective because of the way that the preacher bench isolates and builds your biceps. Due to the machine, Jay Cutler applied a narrow grip, which hits your muscles differently. After doing his initial three sets, Jay Cutler added an extra set because the exercise felt good to him.
Barbell Curls
Finally, Jay Cutler did barbell curls to round up his biceps routine and arm training for the video. He hit a single set of 12 reps before calling it a day and heading out. The barbell curl is an isolation exercise that builds your biceps, brachialis, and brachioradialis.
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References
- de Salles, B. F., Simão, R., Miranda, F., Novaes, J.daS., Lemos, A., & Willardson, J. M. (2009). Rest interval between sets in strength training. Sports medicine (Auckland, N.Z.), 39(9), 765–777. https://doi.org/10.2165/11315230-000000000-00000
- McKenzie, A., Crowley-McHattan, Z., Meir, R., Whitting, J., & Volschenk, W. (2022). Bench, Bar, and Ring Dips: Do Kinematics and Muscle Activity Differ?. International journal of environmental research and public health, 19(20), 13211. https://doi.org/10.3390/ijerph192013211
- Alves, D., Matta, T., & Oliveira, L. (2018). Effect of shoulder position on triceps brachii heads activity in dumbbell elbow extension exercises. The Journal of sports medicine and physical fitness, 58(9), 1247–1252. https://doi.org/10.23736/S0022-4707.17.06849-9
