NAME: Jay Cutler
BIRTH: August 3, 1973 JAY CUTLER'S 2008 BODYBUILDING ROUTINE: Day 1- Delts, Traps, Triceps & Abs Day 2- Back Day 3- Off Day 4- Chest, Biceps, Forearms & Abs Day 5- Quads Day 6- Hamstrings, Calves & Abs Day 7- Off
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 Flyes 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