Inside Jay Cutler’s Sleeve Wrap Arm Workout Routine at 50 – Fitness Volt

Legendary bodybuilder Jay Cutler recently shared a tough arms workout on his YouTube channel. One of the most influential bodybuilders in the world, the 50-year-old continues to win competitions and inspire people to take fitness and training seriously.

J. Cutler One of the most famous bodybuilders of the 2000s era and one of the greatest in the history of the sport. Winning the title of Honorable Olympia is the ultimate goal of every professional bodybuilder’s career. Climbing this mountain once is enough to fix a place in history. Cutler climbed the mountain four times, becoming Mr. Olympia in 2006, 2007, 2009 and 2010.

His rivalry with eight-time Mr. Olympia Ronnie Coleman is considered one of the greatest rivalries of all time. After nearly a decade and a half of competition, Cutler ended Rooney’s eight-year unbeaten streak to become the 2006 Mr. Olympia. The famous 50-year-old quad stomp is etched in the memory of fans as one of the most iconic moments in sports.

The legendary bodybuilder remained active in the bodybuilding industry after retiring from competition in 2013. In the following years, Cutler prioritized long-term health and lost most of his muscle mass. But he continued to train hard and took things up a notch in 2022 when he started the Fit for 50 challenge to transform his physique. 4 times Mr. Olympia on his 50th birthday showed amazing results in this challenge.

Cutler is also a popular voice in the bodybuilding world and regularly discusses various aspects of the sport and current affairs through various podcast appearances and social media content.

Jay Cutler goes through arms drills

Recently, Jay Cutler took to his YouTube channel and shared his current arms workout. Arms were a weak part of Cutler’s physique and he had to put in extra effort to bring them up to par with the rest of his physique. The legendary bodybuilder has admitted many times that his arms were the best part of his body to train. However, he did not give in to personal preferences and created world-class physics.

In his current arm training routine, Jay Cutler typically performs three to four exercises for biceps and triceps. The 50-year-old tackles the workout with furious intensity and shares some essential bodybuilding tips as he goes through it. Arms are one of the most prominent muscles in the body and many people want to have impressive biceps and triceps. So let’s take a look at Cutler’s workout and get some extra motivation to train your arms.

Overall, the exercise consists of the following exercises:

Note: The number of sets and the range mentioned are based on visual perception. Actual numbers may vary

Rope Triceps Pushdowns

The knee is a very important joint for most arm movements and it is very important to warm it up to stay injury free during arm exercises. The 4-time Mr. Olympia started his training session with a few sets of ropes to stimulate the triceps and warm up the knee joint.

Cutler focused on achieving full elbow flexion to achieve maximum contraction in the triceps. After a few warm-up sets, he moved on to work sets and held a few 45- to 60-second rest periods.

Triceps Deep Press

While deadlifts are a great way to train the triceps, managing the resistance while doing them is not possible. Cutler went to a variation of this exercise machine to eliminate this shortcoming and squeeze in a few good sets of triceps deep presses to further stimulate the muscles.

The legendary bodybuilder, who has decades of experience under his belt, noted that many people focus too much on the biceps to get bigger arms. He feels that as a large muscle, the triceps are the most important for adding size:

You don’t have to do a lot of trial and error. Just focus on repetition. When I started walking with a little heavier weight and really felt more, that’s when my arms started to grow. So like instead of picking up 80 pound dumbbells and doing squats, which I can do, I started focusing more on low squat weights.

Overhead Leaning Dumbbell Triceps Extensions

Working the muscles from different angles and different positions emphasizes different parts of the muscle and helps achieve balanced development. After working with movements from a neutral arms position, Cutler moved on to this overhead triceps exercise. These movements work the muscle from an extended position and focus more on the long head of the triceps.

A 50-year-old bodybuilder performed a few perfect sets of overhead dumbbell triceps extensions with increasingly heavy weights and then moved on to the final triceps exercise.

Cable Triceps Pushdown

Jay Cutler finished off the triceps with a few sets of cable pushdowns using a lat pulldown bar attachment. After that, he shifted his focus to working the biceps.

Seated machine curls

This served as the first bicep movement of the day as Cutler performed several sets of seated curls on the machine to fire up the biceps. The machines keep the muscles under tension throughout the movement which helps to create hypertrophy more effectively. In addition, the machines eliminate the need for weight control and significantly reduce the likelihood of training-related injuries.

Cutler noted that many people have asked him what the correct training volume is to work each muscle group. During this exercise, he answered a question that can reach many people:

You should do at least nine sets, I feel like picking three exercises, and doing three sets for sure. I think that is enough.

Standing J-Bell curls

J-bells are specially designed replacements for the dumbbells available at Jay Cutlers Gym. They are spherical and help keep the muscles under tension while allowing them to control the weight much better than traditional dumbbells. Jay Cutler busted out a solid set of J-bell curls before doing the next exercise.

Machine preacher curls

One of the most effective biceps isolation moves, preacher curls force the biceps to work by keeping the triceps pressed firmly against the pad and the elbows tucked nicely into the edge of the pad.

Jay Cutler did some good sets of preacher curls on the machine to add more stimulation to the biceps muscles and go into the final workout of the day.

barbell curls

The training session ended with this classic biceps exercise as four times Mr. Olympia performed three sets of the exercise and ended the training session.

Bodybuilding is a very difficult sport that requires athletes to put their bodies under a lot of stress in terms of diet and training. Jay Cutler was able to achieve competitive success while maintaining health, a balance that most bodybuilders cannot achieve. Cutler attributes this to his training style and setting a positive example for young bodybuilders to follow.

A decade after retirement, Jay Cutler stays in shape year-round. After achieving the desired transformation to finish fit for the 50th challenge, Cutler moves on to the next chapter. He ruled out the possibility of a competitive return. However, there is no reason to believe that he will stop pursuing high levels of fitness.

Watch the full workout video below, courtesy of Jay Cutler’s personal YouTube channel:

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