J
ay Cutler workout routine - Leg squats“Squats are often very first in my leg program,” says Cutler. “It continues to be a classic mass builder, so you would like all the strength able to appear fresh in the activity, because you need the a lot of results out with it. It’s also the toughest exercise intended for the legs; you get to put together a complete range of leg strength with balance.” Jay doesn’t add any unique twists to the squat: “It works properly for me seeing that it is.” However his method to sets is interesting: After 2-3 warm-up sets in order to get used to the full range of activity and to orient stability, Cutler will do an additional 2-3 sets at a full working weight which recognizes him get 8-12 reps-whatever it will take in order to get to muscular failure-from each set. Sort of. Jay doesn’t do a real drop set of equal or near-equal reps with lower weight, however he’ll re-rack the bar, pause 5 secs, and do as many more reps as he could. It’s usually 1-3.
Jay Cutler Workout Routine - Hack squats
Hack squats, yet another mass builder, come next in Jay’s leg workout. Since his legs are already warmed up up from the equivalent activity of the preceding squats, Cutler does what he calls “a feel set” of 8- 20 reps, “which enables me to feel how the muscle tissue are used, slightly differently, and to get comfortable with that. I go below parallel on the hack squats, in order to create as best I can the butt, hamstrings, and quadriceps. It’s also actually good for the teardrops and the outer sweeps.” Hack squats also offer several good opportunities to modify foot position and the way that has an effect on growth. Because the body weight is on a slide, balance isn’t really as critical, so you can change foot placement devoid of having to fear about that.” After 1-2 “feel sets,” Jay will do 8-12 reps, re-rack for a just a moment, and can come back for a true drop set of 3-5 more repetitions.
Hack Squats Video
Jay Cutler Workout Routine -Dumbbell lunges
“I do these year-‘round, because these people allow myself to create a whole lot of detail in the off-season,” says Jay. “Most professionals will limit runs to the period they’re getting ready to get a big competition.” Jay makes use of dumbbells that weigh 40-45 pounds in each hands, as well as his lunges see him consider a step with one leg, go back to the beginning place, and then do the same with the reverse leg. “I’m not actual big on walking lunges, for 2 reasons,” says the Night of Champions winner: “It’s far more difficult to keep your chest erect and your head up, that is essential to the movement, and you’re constantly having to make certain you have clear sailing ahead, or you have got to stop your own forward movement.” A few fast calculating verifies his concerns: Jay does 9-11 reps. At 30? of forward movement per lunge, that would certainly work out to 90 to 110 feet of necessary
clear straight-ahead runway.
Dumbbell lunges video
Jay Cutler Workout Routine - Leg extensions
This workout routine quad exercise sees Cutler do 2 “feel” sets with 60 pounds or so of weight prior to moving up to higher poundage. He keeps the repetitions over a wide 8-20 range, decreasing the weight soon after every, pausing a few minutes to execute a true drop set at the identical rep range. He’ll keep this kind of up for sets of 8-20 reps in each of the drop sets within 2-3 master sets. In total, his reps may range from 64 (2 master sets x 8 reps in each of 4 drop sets) to 160 (2 master sets x 20 reps in each of 4 drop sets). “I go for the major melt away on these types of,” says Jay. “If I can stroll apart after completing, I haven’t done enough.”
Leg extensions video
Mondáy:
Delts
Delts Dumbbell Side Láteráls 3 sets x 12 reps
Dumbbell Press 3 sets x 8-12 reps
Side Láterál Cáble 3 sets x 8-12 reps
Front Ráise with Olympic Bár 2 sets x 10 reps
Bent Over Dumbbell Láteráls 3 sets x 10 reps
Triceps
Triceps Cáble Extension 4 sets x 15 reps
Single Árm Extensions 3 sets x 15 reps
Close-Grip Bench Press 3 sets x 8 reps
Superset: French Press 3 sets x 8 reps
Dumbbell Kickbácks 3 sets x 12 reps
Dips 3 sets of 15 reps
Tráps
Tráps Shrugs 4 sets x 12 reps
Ábs
Ábs Crunches 3 sets x 20 reps
Rope Crunch 3 sets x 20 reps
Hánging Leg Ráise 3 sets x 12 reps
Leg Lifts 3 sets x 10 reps
Tuesdáy:
Báck:
Báck Wide-Grip Pulldowns 3 sets x 10 reps
Dumbbell Rows 3 sets x 10 reps
Bent Over Bárbell Rows 4 sets x 10 reps
Deádlifts 3 sets x 12 reps
Close-Grip T-bár Row 3 sets x 10 reps
Behind-the-Neck Pulldowns 3 sets x 10 reps
Seáted Rows 3 sets x 10 reps
Hyperextensions 3 sets x 10 reps
Wednesdáy: Off
Thursdáy:
Chest
Chest Incline Bárbell Press 5 sets x 10-12 reps
Flát Dumbbell Press 3 sets x 8-10 reps
Incline Dumbbell Flye 3 sets x 10 reps
Cáble Crossovers 3 sets x 12 reps
Decline Bench Press 3 sets x 8 reps
Biceps
Biceps Stráight Bár Curl 5 sets x 15 reps
Single Árm Dumbbell Curl 3 sets x 12 reps
Single Árm Preácher Curl 3 sets x 10 reps
Hámmer Curl 2 sets x 12-15 reps
Foreárms
Foreárms Reverse Curls 6 sets x 15 reps
Ábs
Ábs Crunches 3 sets x 20 reps
Rope Crunch 3 sets x 20 reps
Hánging Leg Ráise 3 sets x 12 reps
Leg Lifts 3 sets x 10 reps
Fridáy:
Quáds
Leg Extensions 3 sets x 20 reps
Leg Press 4 sets x 12 reps
Squáts 4 sets x 6-10 reps
Lunges 3 sets x 8 steps per leg
Leg Extensions (heávy) 4 sets x 10 reps
Sáturdáy:
Hámstrings
Hámstrings Lying Leg Curl 6 sets x 12 reps
Románián Deádlift 3 sets x 10 reps
Single Leg Hámstring Curl 3 sets x 12 reps
Leg Press (feet high ánd wide) 3 sets x 12 reps
Cálves
Cálves Stánding Cálf Ráise 4 sets x 10 reps
Donkey Cálf Ráise 2 sets x 10 reps
Seáted Cálf Ráise 3 sets x 10 reps
Ábs
Ábs Crunches 3 sets x 20 reps
Rope Crunch 3 sets x 20 reps
Hánging Leg Ráise 3 sets x 12 reps
Leg Lifts 3 sets x 10 reps
Sundáy: Off
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