Four-time Mr. Olympia Jay Cutler is one of the most popular bodybuilders of all time — known for his full chest, giant arms, and striated quads. Cutler started a “Fit for 50” challenge in early 2022 with the goal of achieving his best shape since stepping away from competitive bodybuilding in 2013.
Cutler’s 50th birthday is on Aug. 3, 2023. With seven weeks left to fulfill the goal of the “Fit for 50” challenge, the former Olympia champ took to his YouTube channel to share a recent arm workout. Check it out below:
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Jay Cutler “Fit for 50” Arm Workout
Cutler’s high-volume arm workout consisted of eight exercises:
- Cable Triceps Pushdown (bar attachment) — 2-3 warm-up sets & 3-4 working sets
- Iso-Lateral Triceps Extension Machine — 3 x AMRAP (as many reps as possible)
- Seated Overhead Dumbbell Extension — 3 x 12
- Cable Triceps Pushdown (rope attachment) — 3 x 12
- Iso-Lateral Biceps Curl — 3 x 12
- Standing Dumbbell Curl — 3 x 12
- Machine Preacher Curl — 3 sets
- EZ Bar Curl — 4 sets
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Triceps Pushdown & Iso-Lateral Triceps Extensions
Cutler begins his arm training with cable triceps pushdowns with an angled bar attachment. He says he performs two or three warm-up sets followed by three or four working sets.
Cutler’s top set had the weight pin at 120 pounds on the cable machine‘s weight stack. Unlike most bodybuilders who prefer to keep their body weight out of biasing the load, Cutler performs pushdowns while leaning on the bar.
I don’t care what anyone says; it works for me.
Moving to the iso-lateral triceps extension machine, Cutler placed his triceps on the raised upper-arm pads to remove the necessity to stabilize the weight. This not only maintains tension on the triceps but also removes the potential use of momentum. Cutler performed three sets to failure.
Seated Overhead Dumbbell Extension & Cable Rope Pushdown
Cutler performed 12 reps for each set, maxing out with an 80-pound dumbbell on his third set. He avoids locking out his elbows at the top of the movement so the tension remains constant on the triceps throughout the full range of motion.
The cable rope pushdown was the last exercise of Cutler’s triceps routine. He performed three sets using a bent-over stance, which helped him maximize his elbow extension during the concentrics.
Iso-Lateral Biceps Curl & Dumbbell Curl
Cutler opens his biceps routine with the iso-lateral curl machine. By stabilizing his triceps on the machine’s elevated pads, Cutler focuses on his mind-muscle connection and ensures the load is moved solely by contracting the biceps. He did three sets of 12 reps.
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After achieving a biceps pump in the previous exercise, Cutler repped out alternating dumbbell curls. The Olympia champ performed three sets of his favorite arm movement with 45-pound dumbbells on his last set.
Machine Preacher Curl & EZ Bar Curl
Cutler prefers training on machines to help maintain constant tension on the target muscles. The preacher curl is similar to the other machines utilized in the workout in that the pads stabilize the arm to place all the tension on the biceps. He performed three sets.
Cutler finished his arm workout with cambered bar curls. He did four sets with a 70-pound fixed barbell. Cutler used Fat Gripz for the last two sets for greater forearm stimulation.
The Fit For 50 Challenge
Cutler’s target body weight is 250 pounds in the next eight weeks, though he didn’t reveal his current weight at the time of the video’s recording. He currently eats six meals daily to maintain an elevated metabolic rate.
I’m going for the best shape I’ve been in 10 years. I’m going to be full, hard, and round…not super shredded.
Although Cutler won’t compete at the 2023 Masters Olympia, scheduled for Aug. 26-27 in Romania, he hasn’t ruled out the possibility of guest posing at a future show. His fans might see him grace the stage again after he completes the “Fit for 50” challenge.
Featured image: @jaycutler on Instagram
