Dana Linn Bailey and Jay Cutler’s Back and Biceps Workout
2013 Women’s Physique Olympia Champion Dana Linn Bailey recently caught up with four-time Mr. Olympia Jay Cutler, leaving a great impression on her. On Aug. 17, 2023, Bailey published a video on her YouTube channel that featured both Olympia champions facing off in an impromptu posedown that culminated back workout.
At 50 years of age, Cutler still has a densely muscled, wide back that is likely sharp enough to compete with those many years his junior. Likewise, at age 40, Bailey maintains a stage-worthy physique. Check out their training session in the video below:
Back and Biceps Workout
Below is a breakdown of the workout undertaken by the two Olympia legends:
- Superset — Reverse Incline Low Row & Reverse Incline Flye
- Reverse Incline Low Row — 4 sets x 12, 10, 8, 8 reps
- Reverse Incline Flye — 4 sets x 10-12 reps
- Single-Arm Lat Pulldowns
- Neutral Grip — 8 sets x 12, 12, 10, 10, 8, 8, 6, 6 reps
- Cable Pullover
- 4 sets x 12, 10, 8, 8 reps
- Cable Mid Row
- 4 sets x 8-10 Reps
- Superset — Cable Wide Lat Pulldown & Cable High Row
- Cable Wide Lat Pulldown — 4 sets x 12, 10, 8, 8 reps
- Cable High Row — 4 sets x 12, 10, 8, 8 reps
- Single-Arm Seated Cable Row
- 3 sets x 10, 12, 8 reps (per side)
- The Finisher — Biceps 21’s
- Biceps Curls — 1 x 7, then 1 x 7 with each arm
- Hammer Curls — 1 x 7, then 1 x 7 with each arm
Superset — Reverse Incline Low Row/Reverse Incline Flye
In the reverse incline low row, Bailey noted that during the lift, the elbows remain tight to the sides while the scapula squeezes together. During the concentric, the dumbbells should pull to one’s pockets as they move past the hips. This line of pull is intended to ensure the lats are fully engaged through their full range of motion.
Single-Arm Lat Pulldowns
The single-arm lat pulldowns were performed with a neutral grip so as to not fatigue the lats too much before the wide-grip lat pulldowns later in the session. With a neutral grip, Bailey uses mind-muscle connection to drive her elbows to her sides while engaging her lats.
Cable Pullover & Cable Mid Row
Bailey explained that the cable pullover is similar to a straight-arm pulldown but differs due to the bend in the elbow. The handles come down closer together, with a greater arch to the movement. Rather than passing the hands close to the outside of the hips, they stop in front of the waist.
Bailey positioned the cables in line with her forehead for the row. She supinated her grip as she pulled through the concentric. Bailey finds that cables are flexible enough for the majority of one’s back training, noting that most gyms will likely have a cable crossover machine, a set of dumbbells, and an incline bench, which should be sufficient for most movements that comprise a back workout.
[Related: Bodybuilding Lore Addressed: Can You Actually Target Your Inner Chest?]
Superset — Cable Wide Lat Pulldown/High Cable Row
Bailey mentioned that the top of the rep range should be at about six reps. She switched her grip on the high cable row and placed her foot against the seat for stability. She pulled the cable towards her chest, almost curling her biceps in the process.
Squeeze those shoulder blades together like you have a penny between them and want to hold it there.
[Related: How Hypertrophy Coach Joe Bennett Programs Brett Wilkin’s Arm Training]
Single-Arm Seated Cable Row
Bailey adds a slight rotation through her concentric during the seated cable row. By driving her elbow back by shortening her lat, she trains the lats in their shortened position before stretching the lat during the eccentric to the starting position.
The Finisher — Biceps 21’s
Feeling the pump, Bailey explained that since much of her and Cutler’s back workout engages the biceps, she fatigues her biceps in a final round of 21s — a large set comprised of three smaller seven-rep sets (a double-arm and a pair of single-arm sets). The finisher takes the biceps to near failure to conclude the session.
Featured image: @danalinnbailey on Instagram
The post Dana Linn Bailey and Jay Cutler’s Back and Biceps Workout appeared first on BarBend.
