Jay Cutler Workout Routine

Monday:

Delts
 
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

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

Traps Shrugs                                  4 sets x 12 reps
Abs

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

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

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

Forearms Reverse Curls    6 sets x 15 reps

Abs

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

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

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

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