Jay Cutler Breaks Down His Exercise to Construct 20-Inch Arms

Cutler gave away his large arms secrets and techniques.

Written by Robert Zeglinski Final up to date on July 6, 2023

With a resume that options 4 Mr. Olympia titles (2006-2007, 2009-2010), bodybuilding legend Jay Cutler is well-equipped to supply complete health recommendation. One among Cutler’s signature traits — which he nonetheless diligently retains up with in retirement — was his giant arms. Provided that he doesn’t pose on stage anymore, as of late, Cutler is extra about sharing his coaching secrets and techniques quite than protecting them to himself.

On June 27, 2023, Cutler shared a video to his YouTube channel the place he ran by means of a high-volume arm workout. Based mostly on how he selected to title the video, the routine helps the previous champion construct a formidable pair of 20-inch arms. Normally, such a declare is perhaps hyperbolic. Coming from Cutler, the objective is completely plausible and value diving extra into.

Right here’s an outline of Cutler’s exercise, which options 9 completely different workout routines to deal with each the triceps and biceps. Be aware: The exact working and warm-up weights for every motion weren’t disclosed. The identical holds true for the precise variety of repetitions now and again.

Jay Cutler | “20-Inch Arm” Exercise

• Straight-bar triceps pushdown: Two warm-up units, three working units (enhance weight every set)
• Kneeling rope pressdown: 3-4 x 10-12
• Overhead dumbbell extension: Three units
• Seated dip machine: Three units (enhance weight every set)
• Two-arm dumbbell kickback: 3 x 10-12 
• Nautilus biceps curl machine: Three units
• Alternate dumbbell curl: 3 x 8-10
• Barbell spider curl: 3 x 10-12
• Machine preacher curl: Three units

A few of the extra notable tidbits featured on this video embrace Cutler revealing that his present physique weight was 243 kilos. When discussing a few of his closing workout routines, Cutler mentioned he desires to weigh a minimum of 250 kilos inside two months of the video’s filming. The icon defined he’s been doing two-a-day cardio classes as a part of his ongoing “Fit for 50” transformation. These further exercises, together with a 25-minute session the morning of the arm exercise with a motorcycle session deliberate for later that very same night, seemingly haven’t hampered his mass-gaining progress.

Cutler maintained that he selected to do an arm exercise on digital camera after noticing the desire of his followers and social media channel subscribers. For somebody nearing 50 years previous, the legend’s ease on this arm exercise made it appear as if he had lots left within the tank on a aggressive stage. Nonetheless, this match luminary has mentioned he will not be returning to the stage any time quickly.