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Jay Cutler's Arm Workout for Massive Triceps & Biceps

Tyler Sellers
Published by Tyler Sellers
Last updated: May 11, 2023

As a personal fitness and bodybuilding coach, I have followed Jay Cutler for decades with great admiration for how well he can shape his muscle mass. And one body part that always stands out when you see him on magazine covers is his arms.

So, our team spent a full day researching old interviews, videos, and social media posts where he shared some details about his workout routines. It’s a process you can bring to the gym to transform your appearance.

Let’s take a closer look at the Jay Cutler arm workout he used to win his Mr. Olympia titles.

Quick Summary

  • Jay Cutler always focused a lot of his time on arm exercises, including the French press and barbell curls.
  • He heavily focused on isolating the triceps, short, and long-head biceps muscles in order to achieve a well-proportioned shape.
  • To achieve more from these exercises, Cutler also relied on a few supplements that helped with performance and muscle recovery.

Jay Cutler Stats

  • Born: August 3, 1973
  • Height: 5’10”
  • Weight: 260 lbs.
  • Waist: 34”
  • Chest: 58”

The Jay Cutler Arm Workout Routine

Jay Cutler flexing his arms

Jay Cutler performs his arm workout two to three days a week and varies the sets.

Here are the main movements he chooses.

Barbell Curl (3 sets of 6 reps)

The barbell curl can be a lot more effective in targeting the short and long-head biceps muscle group [1].

The great thing is that you can load up heavy weights and work both arms at the same time. 

Concentration Bicep Curls (3 sets of 6 reps)

For this exercise, you want to sit on a bench and rest your elbow on your knee.

As you pull up the dumbbell slowly, focus all your attention on engaging the biceps.

Studies have shown that such a mind-muscle connection can make big differences in bodybuilding [2].

Learn More: The Jay Cutler Workout & Diet

Skull Crushers (3 sets of 6 reps)

A buff male doing skull crusher workout in the gym

Here’s another Jay Cutler favorite of mine, and you can lie down on a bench with a dumbbell in each hand.

Hold them with a hammer grip above your chest with stretched-out arms, and then bend your elbows slowly.

Just don’t let the weight actually crush your head.

Rope Pushdowns (3 sets of 6 reps)

For this exercise, you want to set up a cable machine so that the rope attachment is about head-high.

You want this to be a slow and deliberate movement where each rep takes about five seconds.

Reverse Curl (3 sets of 6 reps)

This is a biceps and forearm exercise that many people never introduce to their bodybuilding routine.

For the reverse curl, I like to grab an EZ bar and reduce the load a bit.

You’ll grip the bar with your palms facing down to feel a very different strain during the workout.

​​“What hurts today makes you stronger tomorrow.”

- Jay Cutler

What’s His Diet Plan?

Food with a lot of protein and carbs

Jay Cutler has a very strict diet plan that is entirely focused on calories and a macro balance for either bulking or cutting.

During his typical workout day, Cutler eats back calories over 4,500.

While his macros shift a lot, my dietitian recommended that you want to get 40–50% of calories from protein, 35–40% from carbs, and the rest from healthy fats that are good for the body.

The idea is to provide plenty of fuel from the amount of carbs you eat daily and loads of protein for muscle repair and building.

Does He Take Supplements?

Yes, Jay Cutler takes supplements and even has a sports nutrition company called Cutler Nutrition.

If you’re planning a tough arm workout like the one above, then I recommend that you focus on two types of supplements.

First of all, invest in a great-quality protein powder.

You’re better off spending more for higher quality and taking less than just buying a cheap product whose purity and source quality are low.

And you should also consider following the Jay Cutler approach and taking a pre-workout supplement to boost your stamina and strength. It’s not a magic pill supplement, but small boosts make a big difference over several months.

Also Read: Debunking the Myth on Jay Cutler’s Steroid Use


How Big Were Jay Cutler’s Arms?

In his prime, Jay Cutler had an arm circumference of 22.5 inches. It was one of his hallmark achievements that helped him win four Mr. Olympia trophies.

What Did Jay Cutler Do For Triceps?

For triceps, Jay Cutler focused heavily on slow-movement triceps extensions. The cable pushdown and overhead extensions are two great arm workout options that he often used while generally favoring working with free weights.

Start Reshaping Your Arm Physique Today

The Jay Cutler arm workout is a tough routine to follow, but if you stick with it two to three days a week, you’ll see some major differences over the next two months.

Always keep in mind that maintaining good form will be more important than lifting heavier weights for glory.

And to get more out of each set, I recommend that you invest in one of the top-quality pre-workouts we tested: 

Try adding one to your tougher workouts and see how much of a difference it will make.


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