Jay Cutler Workout Routine

Jay Cutler  is an American IFBB professional bodybuilder. Jay Cutler is known for his scientific, ever-evolving approach to bodybuilding and his physique. He is a four-time Mr. Olympia winner (2006, 2007, 2009, and 2010).
He began training when he was 18 years old as a senior at Wachusett Regional High School. He was inspired to enter bodybuilding after meeting personal trainer Marcos Rodriguez. Jay Cutler won his first bodybuilding title in 1993 (When he was 20).
Cutler resides in Las Vegas, Nevada. He has been featured on the cover of several fitness magazines such as Muscle and Fitness, Flex, and Muscular Development.
Jay suggests to eat after every 1.5 hours.
According to him “You eat as many vegetables as you can, and try to cut your carbs and your sugar. That’s going to make the job of being a diabetic so much easier”. 




About Jay Cutler


  • Born Name :- Jason Isaac Cutler
  • Nick Name :- Cuts
  • Occupation :- IFBB (International Federation of Bodybuilders) Professional Bodybuilder
  • Born :- August 3, 1973, Sterling, Massachusetts
  • Nationality :- American 
  • Residence :- Las Vegas, Nevada, USA
  • Education :- Quinsigamond Community College
  • Best win :- IFBB Mr. Olympia 2006–2007, 2009–2010
  • Spouse :- Kerry Cutler ( Divorced) 
  • Religion :- Christian
  • Personal Trainer:- Marcos Rodriguez
  • Successor :- Dexter Jackson and Phil Heath
  • Favorite TV Programs :- CSI: Crime Scene Investigation (2000)
  • Favorite Food :- Steak
  • Favorite Exercises :- Walking barbell lunges
  • Favorite Bodypart To Train :- Legs and Delts
  • Favorite Movies :- Die Hard series (1988)
  • Favorite Actors :-  Robert De Niro and Bruce Willis
  • Favorite Sports :- Basketball, Football
  • Favorite Musical Artists :- The Cure, Tupac Shakur, Snoop Dogg
  • Interests :- Reading, bowling, motocross racing, and animals – especially dogs

Body Measurement 


  • Height :- 5 ft 8 in (1.73 m)
  • Weight :- Contest: 274 pounds (124 kg), Off season: 310 pounds (141 kg)
  • Chest :- 58 in or 150 cm
  • Arms :- 22 in or 56 cm
  • Neck :- 19.5 in or 50 cm
  • Waist :- 34 in or 86 cm
  • Calves :- 20 in or 51 cm
  • Thighs :- 33 in or 84 cm
  • Hair Color :- Blonde

Diet


Meal 1 ( Breakfast) 

  • 15 Egg whites
  • 3 Whole eggs
  • Toast made from Ezekiel Bread
  • 1 Cup oatmeal
  • Multivitamin tablets
  • 1 Glass orange juice

Meal 2 ( Pre Workout Meal) 

  • 1 Serving Glutamine
  • 1 Serving of Vitamin B

Meal 3 ( Post Workout Meal) 

  • Protein Shake
  • 8 oz Chicken
  • 1 Cup Oatmeal

Meal 4 ( Lunch) 

  • 8 oz Steak
  • 2 Cups White Rice

Meal 5 

  • 8 oz Chicken
  • 1 Cup Brown Rice

Meal 6 ( Dinner) 

  • 8 oz. chicken
  • 1 Cup brown rice
  • 12 oz Buffalo Meat
  • 3 Whole eggs

Meal 7 ( Before Going to Bed) 

  • Tablets of Zinc, Glutamine, Calcium, Vitamin B Complex, Vitamin C, Chromium,Vitamin E, Multi-Vitamin

Routine 


Day 1 (Monday) – Delts, Triceps, Traps and Abs
Day 2 (Tuesday) – Back
Day 3 (Wednesday) – Rest
Day 4 (Thursday) – Chest, Biceps and Abs
Day 5 (Friday) – Quads
Day 6 (Saturday) – Hamstrings, Calves and Abs
Day 7 (Sunday) – Rest


Exercises 


DAY 1 ( Delts / Triceps / Traps / Abs) 

Delts
  1. Delts Dumbbell Side Laterals ( 3 sets of 12 reps) 

  2. Shoulder Dumbbell Press ( 3 sets of 8-12 reps) 

  3. Side Lateral Cable ( 3 sets of 8-12 reps) 

  4. Front Raise with Olympic Bar ( 2 sets of 10 reps) 

  5. Bent Over Dumbbell Laterals ( 3 sets of 10 reps) 

Triceps
  1. Triceps Cable Extensions ( 4 sets of 15 reps) 

  2. Single Arm Extensions ( 3 sets of 15 reps) 

  3. Close-Grip Bench Press ( 3 sets of 8 reps) 

  4. Superset: French Press ( 3 sets of 8 reps) 

  5. Dumbbell Kickbacks ( 3 sets of 12 reps) 

  6. Dips ( 3 sets of 15 reps) 

Traps

  1. Traps Shrugs ( 4 sets of 12 reps) 

Abs

  1. Abs Crunches ( 3 sets of 20 reps) 

  2. Rope Crunch ( 3 sets of 20 reps) 

  3. Hanging Leg Raise ( 3 sets of 12 reps) 

  4. Leg Raises ( 3 sets of 10 reps) 

DAY 2 ( Back


  1. Back Wide-Grip Pull-downs ( 3 sets of 10 reps) 

  2. Dumbbell Rows ( 3 sets of 10 reps) 

  3. Bent Over Barbell Rows ( 4 sets of 10 reps) 

  4. Dead-lifts ( 3 sets of 12 reps) 

  5. Close-Grip T-bar Row ( 3 sets of 10 reps) 

  6. Behind-the-Neck Pull-downs ( 3 sets of 10 reps) 
  7. Seated Rows ( 3 sets of 10 reps) 

  8. Hyperextensions ( 3 sets of 10 reps) 


DAY 3 ( Rest) 



DAY 4 ( Chest / Biceps / Abs) 



Chest
  1. Chest Incline Barbell Press ( 5 sets of 10-12 reps) 

  2. Flat Dumbbell Press ( 3 sets of 8-10 reps) 

  3. Incline Dumbbell Flyes ( 3 sets of 10 reps) 

  4. Cable Crossovers ( 3 sets of 12 reps) 

  5. Decline Bench Press ( 3 sets of 8 reps) 

 Biceps 

  1. Biceps Straight Bar Curl ( 5 sets of 15 reps) 

  2. Single Arm Dumbbell Curl ( 3 sets of 12 reps) 

  3. Single Arm Preacher Curl ( 3 sets of 10 reps) 

  4. Hammer Curl ( 2 sets of 12-15 reps) 

  5. Forearms Reverse Curls ( 6 sets of 15 reps) 

Abs

  1. Abs Crunches ( 3 sets of 20 reps) 

  2. Rope Crunch ( 3 sets of 20 reps) 

  3. Hanging Leg Raise ( 3 sets of 12 reps) 

  4. Leg Raises ( 3 sets of 10 reps) 


DAY 5 ( Quads) 

  1. Leg Extensions ( 3 sets of 20 reps) 

  2. Leg Press ( 4 sets of 12 reps) 

  3. Squats ( 4 sets of 6-10 reps) 

  4. Lunges ( 3 sets of 8 steps per leg) 

  5. Leg Extensions (heavy) ( 4 sets of 10 reps) 


DAY 6 ( Hamstrings / Calves /Abs) 

Hamstrings
  1. Hamstrings Lying Leg Curl ( 6 sets of 12 reps) 

  2. Romanian Deadlift ( 3 sets of 10 reps) 

  3. Single Leg Hamstring Curl ( 3 sets of 12 reps) 

  4. Leg Press ( 3 sets of 12 reps) 

Calves

  1. Calves Standing Calf Raise ( 4 sets of 10 reps) 

  2. Donkey Calf Raise ( 2 sets of 10 reps) 

  3. Seated Calf Raise ( 3 sets of 10 reps) 

Abs
  1.  Abs Crunches ( 3 sets of 20 reps) 

  2. Rope Crunch ( 3 sets of 20 reps) 

  3. Hanging Leg Raise ( 3 sets of 12 reps) 

  4. Leg Raises (  3 sets of 10 reps) 


DAY 7 ( Rest) 












Quote:
“This is obviously a dream come true. It’s a lot of work, and we had a lot of success at Vanderbilt we hadn’t had in the past that definitely helped.”
– Jay Cutler 

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