Jay Cutler’s 2008 Training Routine

Jay Cutler – Mr Olympia 2006, 2007, 2009

Jay Cutler’s 2008 Training Routine

Monday – Delts, Traps, Triceps & Abs

* Delts Dumbbell Side Laterals - 3 sets x 12 reps
* Dumbbell Press - 3 sets x 8-12 reps
* Side Lateral Cable - 3 sets x 8-12 reps
* Front Raise with Olympic Bar - 2 sets x 10 reps
* Bent Over Dumbbell Laterals - 3 sets x 10 reps

* Triceps Cable Extension - 4 sets x 15 reps
* Single Arm Extensions - 3 sets x 15 reps
* Close-Grip Bench Press - 3 sets x 8 reps
* Superset: French Press - 3 sets x 8 reps
* Dumbbell Kickbacks - 3 sets x 12 reps
* Dips - 3 sets of 15 reps

* Traps Shrugs - 4 sets x 12 reps

* Abs Crunches - 3 sets x 20 reps
* Rope Crunch - 3 sets x 20 reps
* Hanging Leg Raise - 3 sets x 12 reps
* Leg Lifts - 3 sets x 10 reps

 

Tuesday – Back

* Back Wide-Grip Pulldowns - 3 sets x 10 reps
* Dumbbell Rows - 3 sets x 10 reps
* Bent Over Barbell Rows - 4 sets x 10 reps
* Deadlifts - 3 sets x 12 reps
* Close-Grip T-bar Row - 3 sets x 10 reps
* Behind-the-Neck Pulldowns - 3 sets x 10 reps
* Seated Rows - 3 sets x 10 reps
* Hyperextensions - 3 sets x 10 reps

 

Wednesday – Off

Thursday – Chest, Biceps, Forearms & Abs

* Chest Incline Barbell Press - 5 sets x 10-12 reps
* Flat Dumbbell Press - 3 sets x 8-10 reps
* Incline Dumbbell Flyes - 3 sets x 10 reps
* Cable Crossovers - 3 sets x 12 reps
* Decline Bench Press - 3 sets x 8 reps

* Biceps Straight Bar Curl - 5 sets x 15 reps
* Single Arm Dumbbell Curl - 3 sets x 12 reps
* Single Arm Preacher Curl - 3 sets x 10 reps
* Hammer Curl - 2 sets x 12-15 reps

* Forearms Reverse Curls - 6 sets x 15 reps

* Abs Crunches - 3 sets x 20 reps
* Rope Crunch - 3 sets x 20 reps
* Hanging Leg Raise - 3 sets x 12 reps
* Leg Lifts - 3 sets x 10 reps

 

Friday – Quads

* Leg Extensions - 3 sets x 20 reps
* Leg Press - 4 sets x 12 reps
* Squats - 4 sets x 6-10 reps
* Lunges - 3 sets x 8 steps per leg
* Leg Extensions (heavy) - 4 sets x 10 reps

 

Saturday – Hamstrings, Calves & Abs

* Hamstrings Lying Leg Curl - 6 sets x 12 reps
* Romanian Deadlift - 3 sets x 10 reps
* Single Leg Hamstring Curl - 3 sets x 12 reps
* Leg Press (feet high and wide) - 3 sets x 12 reps

* Calves Standing Calf Raise - 4 sets x 10 reps
* Donkey Calf Raise - 2 sets x 10 reps
* Seated Calf Raise - 3 sets x 10 reps

* Abs Crunches - 3 sets x 20 reps
* Rope Crunch - 3 sets x 20 reps
* Hanging Leg Raise - 3 sets x 12 reps
* Leg Lifts - 3 sets x 10 reps

 

Sunday – Off

 

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