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Home » Bodybuilding News » Four-Time Mr. Olympia Jay Cutler Crushes an 11-Exercise Shoulder and Triceps Workout at 49 Years Old

Four-Time Mr. Olympia Jay Cutler Crushes an 11-Exercise Shoulder and Triceps Workout at 49 Years Old

The bodybuilding icon says he’s working toward his “Fit for 50” challenge.

Written by Jason Serafino
Last updated on April 4th, 2025

Jay Cutler hasn’t stepped foot onto a bodybuilding stage as a competitor since 2013, when he came in sixth at his final Mr. Olympia. Despite that, the four-time Sandow winner still keeps himself in top-tier shape in retirement.

Cutler has recently hit the gym so hard that it spurred rumors of a potential return at 2023’s planned Masters Olympia relaunch. He shot those rumblings down immediately, instead revealing his attention is on his 50th birthday. More specifically, he’s challenging himself to get in the best shape he’s been in since retiring by the time he turns 50 in August 2023.

To do that, Cutler is hitting the gym heavy and often, as seen in the video below that he posted to his YouTube channel on November 28, 2022. In the video, Cutler takes part in a shoulder and triceps workout at Elev8tion Gym in Las Vegas, NV.

https://www.youtube.com/watch?v=l_mVaoGq-Ww

[Related: Brett Wilkin Wins 2022 Big Man Weekend Pro Bodybuilding Show]

Jay Cutler’s Shoulders and Triceps Workout

Before Cutler starts his workout, he mentions that he began his day with 30 minutes on the stair climber for his cardio. Next up was the 11-exercise workout, which included two calf exercises at the end. Here’s a rundown of the moves:

  • Seated Dumbbell Shoulder Presses
  • Chest-Supported Seated Lateral Raise Machine
  • Rear Delt Cable Crossover Flyes
  • Incline Fixed Barbell Front Raises
  • Incline Dumbbell Rear Delt Flyes
  • Seated Triceps Extension Machine
  • Cable Triceps Pushdowns
  • Kneeling Rope Pushdowns
  • Seated Cable Triceps Extensions
  • Machine Calf Raises
  • Leg Press Calf Raises

Cutler’s Tips

Cutler didn’t break down the sets or reps involved in this workout, but he did give tips on a few select exercises throughout.

Seated Dumbbell Shoulder Presses

Cutler suggests setting the angle to a slight incline for this move, which he says could be easier for lifters with shoulder pain. Cutler increased the weight with each set, finishing with 85-pound dumbbells.

Rear Delt Cable Crossover Flyes

Cutler prefers hitting rear delts with cable crossover flyes as opposed to using machines or ropes. In an Instagram post from Nov. 15, 2022, he went into more detail on this move, which he’s used since his Mr. Olympia days.

For Cutler, this cable crossover provides constant tension on and isolation of the rear delts that he says other exercises can’t match. It’s a simple move that doesn’t require much load. His goal is sets of 12 reps.

https://www.instagram.com/p/ClAESR2vfgW/

[Related: What Does Classic Physique Competitor Terrence Ruffin Eat One Month Before the 2022 Olympia?]

Seated Triceps Extension Machine

Though there is no concrete rule one has to follow, triceps oftentimes get paired up with chest or biceps in a body part workout split. So, why does Cutler choose to combine his shoulders and triceps into one day? The answer is simple: “I hate training arms,” Cutler admits. “[​It’s] just not hard enough for me.”

Combining shoulders and triceps into one workout likely allows Cutler to enjoy himself more than a dedicated triceps/biceps day would.

Cable Triceps Pushdowns

Cutler’s grip is wide on these cable triceps pushdowns by design. He uses the lat pulldown bar attachment to get it right and positions his hands nearly shoulder-width apart. Again, he aims for 12 reps per set.

Kneeling Rope Pushdowns

Cutler doesn’t have a concrete reason behind preferring a kneeling position for this move, but he has a better feel for this angle.

​​”[For] some reason, when I’m on the floor, and I’m lower, I can really get contraction in my triceps, so I like that,” Cutler says.

Post-Workout Meal

Cutler heads to his car to load up on some food, which consists of a muffin, banana, and a protein shake. He stresses the importance of getting immediate protein after lifting, usually within 20 to 45 minutes. And while protein powder is typically perfect for that tight window, he mentions he usually tries to eat more “digestible” whole foods within an hour after that.

https://www.youtube.com/watch?v=_YtEasPDdkA

[Related: These Are Six Common Bodybuilding Weak Points (Plus How to Fix Them)]

More Bodybuilding Stories

Want to keep up with your favorite bodybuilders? Check out the latest from BarBend:

  • Three-Time Classic Physique Mr. Olympia Chris Bumstead Shares His Inner Monologue on “Champion Mentality”
  • Hadi Choopan and Chris Bumstead Train Legs with Hany Rambod During Their 2022 Olympia Preps
  • James Hollingshead Trades Cheat Meals for 1,000-Carb Days During His 2022 Olympia Prep

Featured Image: JayCutlerTV on YouTube

About Jason Serafino

Jason Serafino has been a writer and editor since 2012 and has held various roles at Complex, Mental Floss, Muscle & Fitness, and more. When he’s not working, he's usually at the gym (before 7 a.m.), at the park taking orders from his dog, or slowly getting through a pile of unread books that he knows he’ll never actually finish. He’s also proud to (probably) be the only person with a tattoo of Teddy Roosevelt and the Ultimate Warrior on the same arm.

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