On April 30, 2022, four times Mr. Olympia champion cutler jay delighted its YouTube viewers with a high volume chest, biceps and calf training session. the bodybuilding Legend unveiled his top four mass building chest exercises.
Cutler recounted his full workout while getting 20 minutes cardio sitting on a training bike outside the Fit Club LV gym at eighty degrees Las Vegas, Nevada. Check out the detailed training session via the video below. Cutler hitting drills on gearwith free weightsusing dumbbellsand cables:
[Related: Bodybuilder Chris Bumstead Reveals Favorite Arm Exercises For Mass Gains]
Standing and seated calf raise machine
Cutler kicked off his workout with standing calves using the variation of the machine where the shoulders and traps support the weight. The calves are made up of two main muscles – the gastrocnemius and the soleus. There is a common notion that standing calf exercises involve the greater gastrocnemius more due to its anatomy and function in the lower leg.
Cutler prefers to use a faster pace and a “one-two move” to achieve a full calf contraction at the top of each rep. He started with two series of “sensations” for warm up then hammered his calves with four sets of work in the 10-12 rep range.
To make sure Cutler fully stimulated his calves, he included three to four sets of seated calves. the IFBB legend would have preferred to use the donkey calf rearing machine instead if the gym had one. Sitting variations are believed to affect the small soleus calf muscle below the gastrocnemius. Cutler gained weight and performed three sets of 10-12 reps each.
Cutler shares his four best chest exercises. Here they are below:
Incline Hammer Strength Machine Chest Press
Cutler enjoys starting his chest workout with the beloved Hammer Strength incline press machine.
I just feel better, especially at my age, warming up the body.
the ergonomic handles and upright position are some of the benefits of using this chest machine. Cutler started with two 45-pounders weight plates on each side and increased it to three for a top set. The number of sets performed was not mentioned.
Chest press with dumbbells
Cutler prefers to use dumbbells for his freeweight pressing moves due to a slight strength imbalance between its left side and its right side. Unilateral exercises – where the limbs move separately – are perfect for identifying and correcting this problem or preventing it from getting worse.
The favorite exercise, if you asked me what is the best exercise to make your chest bigger, is the flat bench dumbbell press.
Cutler did his first set with the 70-pound dumbbells, then moved up to the 80- and 85-pound dumbbells for three sets in total.
Flye Standing Cable
It seems there isn’t a bodybuilder on earth who doesn’t include some flies in their chest workout, and the quadruple Mr. O is not expected.
I don’t go down too much, I go out.
At the start of the video, Cutler referred to this workout on one of his days as “volume contracting,” and the flies allow him to get the tightest contraction in his chest.
Some call it a finishing move, I disagree, I think it really can be a mass move too.
For those who think the cable flye is only suitable as a warm-up or for shaping pecs, Jay Cutler thinks otherwise. Three sets of 10 repetitions were performed for this exercise.
Cutler likes variation of the dumbbell volley to emphasize the bottom and outside of the chest. The Massachusetts native keeps his arched back and chest up to accentuate the contraction of his pecs. He stayed with a modest pair of 50-pound dumbbells and knocked out three sets.
[Related: Bodybuilder James Hollingshead Squats 340 Kilograms for a Triple and Then 300 Kilograms for 9 Reps]
One-Arm Machine Bicep Curls
The next move was training curl machine, one arm at a time. Cutler adjusted the machine so the elbow and shoulder were level. He feels a better contraction of the biceps when looking in the opposite direction to the working arm. He did three sets of 10 to 15 reps.
Standing Bicep Curls with Thick Grip EZ Curl Bar
I don’t like to curl with a thin bar.
Cutler prefers thicker EZ curl bars over a standard bar, even if it means using less weight. The three times Classic Arnold winner (2002-04) didn’t use perfect form as he pointed out, but that will criticize one of the greatest bodybuilders of all time. He completed four series.
Seated Cable Curl and Standing Alternating Dumbbell Hammer Curl
Circled around the weight room, Cutler landed on the cable machine next door where he strapped on an EZ curl bar and leaned back to get a good stretch as he performed each rep. He completed three sets of 12 reps.
To get that thickness on the side of your arms is a good exercise, it will work all the way to your forearm.
For the final biceps exercise and to wrap up the workout, Cutler did three sets of alternating exercises. hammer grip loops. He likes to mix it up with this exercise like the two-arm rope or cable variations. He does them every two weeks for explode his kisses and forearm.
[Related: Powerlifter Hunter Henderson Squats 305 Kilograms at 82.5KG for All-Time World Record]
Jay Cutler’s Chest, Biceps and Calf Workout
Below, we’ve listed all the exercises in the exact order they were performed by Cutler during his workout. Due to the details provided in the video, we were unable to include the number of sets and reps for all movements.
- Machine standing calf raise: 4 sets x 10-12 reps
- Machine Seated Calf Raises: 3 sets x 10-12 reps
- Incline Hammer Strength Machine Chest Press
- Chest Press Dumbbells: 3 Sets
- Cable Standing Flye: 3 sets x 10 reps
- Flye dumbbell: 3 sets
- Biceps Curl Machine: 3 sets x 10-15 reps
- Standing bicep curls: 4 sets
- Seated Cable Curl: 3 sets x 12 reps
- Alternating hammer curl with dumbbells: 3 sets
Cutler is always breaking it in the gym at 48 years old. The former elite professional athlete continues to challenge himself in the gym, and his physique remains impressive despite being nearly 10 years retired from competitive bodybuilding.
Featured Image: @jaycutler on Instagram