Friday, September 14, 2012

To be a Jay Cutler




Jason Issac Cutler
Born : August 3, 1973
Height : 5' 9''
Weight : 274lbs
Arms : 22'
Thighs : 33'
Calves : 20'
Waist : 34'
Neck : 19 1/2'

Initially he involved himself in his family construction business, later he was inspired to enter bodybuilding by his personal trainer Marcos Rodriguez. Gold Gym also made the path for Jay Cutler, by hard intense workout he was able to win Arnold Classic Titles consecutively in 2002, 2003 and 2004. After that be became a consistent competitor to Ronnie Colemon. After through many competitive performance from 1992, then Jay Cutler Won Mr.Olympia four times ( 2006, 2007, 2008(2nd), 2009, 2010).


Jay Cutler Workouts

Monday - Delts / Triceps / Traps / Abs
  • Delts (Deltoid Muscle)
    • Delts Dumbbell Side Laterals - 3 sets of 12 reps
    • Dumbbell Press - 3 sets of 8-12 reps
    • Side Lateral Cable - 3 sets of 8-12 reps
    • Front Raise with Olympic Bar - 2 sets of 10 reps
    • Bent Over Dumbbell Laterals – 3 sets of 10 reps
  • Triceps
    • Triceps Cable Extensions - 4 sets of 15 reps
    • Single Arm Extensions - 3 sets of 15 reps
    • Close-Grip Bench Press - 3 sets of 8 reps
    • Superset: French Press - 3 sets of 8 reps
    • Dumbbell Kickbacks - 3 sets of 12 reps
    • Dips - 3 sets of 15 reps
  • Traps
    • Traps Shrugs - 4 sets of 12 reps
  • Abs
    • Abs Crunches - 3 sets of 20 reps
    • Rope Crunch - 3 sets of 20 reps
    • Hanging Leg Raise - 3 sets of 12 reps
    • Leg Lifts - 3 sets of 10 reps
Tuesday - Back
  • Back Wide-Grip Pull-downs - 3 sets of 10 reps
  • Dumbbell Rows - 3 sets of 10 reps
  • Bent Over Barbell Rows - 4 sets of 10 reps
  • Dead-lifts - 3 sets of 12 reps
  • Close-Grip T-bar Row - 3 sets of 10 reps
  • Behind-the-Neck Pull-downs - 3 sets of 10 reps
  • Seated Rows - 3 sets of 10 reps
  • Hyperextensions - 3 sets of 10 reps

Wednesday – Rest

Thursday - Chest / Biceps / Abs
  • Chest
    • Chest Incline Barbell Press - 5 sets of 10-12 reps
    • Flat Dumbbell Press - 3 sets of 8-10 reps
    • Incline Dumbbell Flyes - 3 sets of 10 reps
    • Cable Crossovers - 3 sets of 12 reps
    • Decline Bench Press - 3 sets of 8 reps
  • Biceps
    • Biceps Straight Bar Curl – 5 sets of 15 reps
    • Single Arm Dumbbell Curl - 3 sets of 12 reps
    • Single Arm Preacher Curl - 3 sets of 10 reps
    • Hammer Curl - 2 sets of 12-15 reps
    • Forearms Reverse Curls - 6 sets of 15 reps
  • Abs
    • Abs Crunches - 3 sets of 20 reps
  • Rope Crunch - 3 sets of 20 reps
    • Hanging Leg Raise - 3 sets of 12 reps
    • Leg Lifts - 3 sets of 10 reps
Friday – Quads
  • Leg Extensions - 3 sets of 20 reps
  • Leg Press - 4 sets of 12 reps
  • Squats - 4 sets of 6-10 reps
  • Lunges - 3 sets of 8 steps per leg
  • Leg Extensions (heavy) - 4 sets of 10 reps

Saturday- Hamstrings / Calves / Abs
  • Hamstrings
    • Hamstrings Lying Leg Curl - 6 sets of 12 reps
    • Romanian Deadlift - 3 sets of 10 reps
    • Single Leg Hamstring Curl - 3 sets of 12 reps
    • Leg Press - 3 sets of 12 reps
  • Calves
    • Calves Standing Calf Raise - 4 sets of 10 reps
    • Donkey Calf Raise - 2 sets of 10 reps
    • Seated Calf Raise - 3 sets of 10 reps
  • Abs
    • Abs Crunches - 3 sets of 20 reps
    • Rope Crunch - 3 sets of 20 reps
    • Hanging Leg Raise - 3 sets of 12 reps
    • Leg Lifts - 3 sets of 10 reps
Sunday- Rest

Here his daily meals including supplements and tablets for vitamins and minerals. Check out this video,


Breakfast
  • Meal 1 – 15 egg whites, 3 whole eggs, toast made from Ezekiel Bread, 1 cup oatmeal, multivitamin tablets, 1 glass orange juice
Pre Workout Meals 
  • Meal 2 - 10 oz steak, 2 Cups of Rice
Post Workout Meals 
  • Meal 3 - 10 oz chicken, 4 Cups of rice
Lunch 
  • Meal 4 - 10 oz Steak, 2 cups of Rice
 At evening 
  • Meal 5 - 8 oz chicken, 1 Cup brown rice
Dinner
  • Meal 6 - 10 oz Buffalo meat, 2 cups of Rice
Along with daily meals, he use to take supplements such as,
  • Cell Tech hardcore
  • Nitro tech hardcore
  • Leukic hardcore
  • naNo Vapor 
  • Anabolic halo
More protein shakes and nitro tech shakes in between the workouts and meals. Before  bed, takes tablets for multi vitamins and minerals like calcium, magnesium, zinc and glutamine. 

Workout videos,
For Biceps, 

For Triceps, 

For Chest, 

For Back, 


For legs, 


For abs, 

For Shoulders,

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