Jay Cutler Reveals Secrets to Building 20-Inch Arms in Latest Training Session
Bodybuilding legend Jay Cutler hasn’t slowed down despite retiring from the sport in 2013. In a recent JayCutlerTV video, Cutler updated fans on his fit-for-50 body transformation challenge and shared a brutal arms workout.
During his career, Cutler paid his dues before touching Mr. Olympia gold. He was runner-up to ‘The King’ Ronnie Coleman four times in a row before finally dethroning the long-standing champ in 2006. While competing actively, Cutler was praised for his jarring lower body development which included some of the best quads in bodybuilding history.
While he called it a career 10 years ago, Cutler still follows the sport closely. When he’s not discussing the Men’s Open division, he’s pushing himself in the gym. Late last year, the 49-year-old revealed he was transforming his body for a physique challenge. He made it clear he didn’t plan to compete but has since teased guest posing at the return of the Masters Olympia show this August.
Cutler has been transparent about his efforts to transform his body. He took to previous Cutler Cast podcasts where he shared that he’s only using testosterone replacement therapy to enhance his physique. Moreover, he emphasized that he planned to stay away from more powerful compounds like Trenbolone. With steady physique updates before his birthday, Cutler is back offering an intense arms workout with his fanbase.
Jay Cutler Shows How to Build 20-Inch Guns in Latest Arm Workout
Check out Cutler’s workout list below:
- Cable Triceps pushdown – 2 warm-up sets, 3 working sets
- Rope press down – 3-4 sets 10-12 reps
- Overhead dumbbell extensions – 3 sets
- Dip machine – 3 sets
- Triceps extension w/dumbbell kickbacks – 3 sets 10-12 reps
- Nautilus biceps machine – 3 sets
- Alternate dumbbell curls – 3 sets 8-10 reps
- Incline bench spider curls w/straight bar – 3 sets 10-12 reps
Before reviewing the arm workout, Cutler checked his weight and he’s currently sitting at 243 pounds.
Cable Triceps pushdown
“So we just finished an arm workout, it seems like we were just doing this yesterday actually, here at the same place. It’s kind of funny, I wanted to do an arm video because it seems to be everyone’s favorite, everyone asks me about arm training, it’s like arms, chest, or calves, right? So, I’m going to talk through the exercises.”
“Like always, I always start with triceps first. This week, instead, I kind of reversed it a little bit so I started with a press down movement, I used kind of a shorter straight bar, did two warm-up sets and then three working sets, pyramiding the weight up, I went up to 120 and just really try to get a contraction. I know some of these reps look short but the contraction is there.”
Rope press down
“Then, I went over to the rope press down,” said Cutler. “I got on my knees and I actually kept the arms a little close. I was getting good contractions out of it. And for me, that seems to work better for me. I feel like when I’m at a lower body position and going through the reps, and this I went into like three or four sets total, 10 or 12 reps, I didn’t really count.”
Overhead dumbbell extensions
“The pump was starting to really flow by then. The next exercise we went over to is the overhead dumbbell. Now, with this exercise, I’m focused on three sets I did it kind of on a preacher bench and I backed up to that. Sometimes the seats are a little high, the back of the seats so it’s hard to get the extension. One thing about these: I don’t have any elbow pain.”
Dip machine
“Then I went over to the dip machine. Which was you know, kind of different, hammer strength like we’ve used in the past. That’s really good. I’ve done free weights, whatever else for dips but focused on three sets there, focused on pyramiding the weight up a little bit,” said Cutler.
Triceps extension w/dumbbell kickbacks
“Then, I finished with triceps extension with dumbbells, kickbacks, I did two arms. I used to do these single armed you can do them either way. Did three sets of those, just focusing on 10 or 12 repetitions really focusing on getting the contraction. Then rolled into the biceps.”
Nautilus biceps machine + Alternate dumbbell curls
“Then of course, rolled right into the biceps. First exercise of biceps was that Nautilus machine and I would not fit into this if I was full size as I used to be. Because it’s really close but I really like this. I do two arms at a time. Did three sets here. Pumped, very easy to get the pump once you have the triceps pumped up. Then rolled into our dumbbell curls, now I did the first set standing alternate dumbbells rolled into some seated. Focused on getting the contraction, I try to do like 8-10 each arm.”
Incline bench spider curls w/straight bar
“I did the straight bar this time, three sets of [spider curls] focusing on 10-12 repetitions really getting a good contraction. Really really good burn on these and of course the last movement is going to be the preacher bench. Sometimes I do single, I did double, three sets here, really just getting that contraction, getting that good pump. All in all, felt pretty good.”
“I want to get my body weight and my weight climbing back up. I’m not happy being in the mid-240s, I really wanted to be 250 by this time, at eight weeks, I started making the transition and adding extra cardio in, doing two sessions a day, this morning did about 25 minutes.”
This is far from the first training session Cutler has shared while embarking on his latest fitness challenge. Recently, the four-time Mr. Olympia led fans through a killer arm-building workout designed to cause hypertrophy. He also offered a comprehensive breakdown of the eight-exercise routine.
Regardless of the body part, Cutler has solutions, which he credits to his decades of exercise experience. As for ab development, Jay says the ultimate rep range is between 15-20. In addition, he listed his three favorite ab exercises: crunches, hanging raises, and ropes.
With August approaching, fans are eager to see Cutler’s best physique since 2013. While Jay would like to be heavier, he’s happy with the progress he’s made thus far on his journey.
RELATED: Jay Cutler Breaks Down 2023 Mr. Olympia Top Contenders: ‘Can Andrew Jacked Shock the World?’
You can watch the full video from the JayCutlerTV YouTube channel below:
