Jay Cutler Workout

2012

Monday (Abs, Traps, Triceps, Delts)

Delts Routine

  • 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 Routine

  • 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 Routine

  • Traps Shrugs 4 sets of 12 reps

Abs Routine

  • 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 Workout Routine

  • 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 (off)

Thursday (Chest, Biceps, Abs)

Chest Workout Routine

  • 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 Workout Routine

  • 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 Workout Routine

  • 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)

Quads Workout Routine

  • 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 Workout Routine

  • 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 Workout Routine

  • 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

Ab Workout Routine

  • 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 (off)