Bodybuilding legend Jay Cutler isn’t competing anymore, but hasn’t let that water down his training sessions. In a recent video (October 27, 2026), he focused on pre-exhausting his muscles during an intense arm workout that targeted his triceps and biceps.
“Today, we’re doing some arm training, which is the best day and the easiest day.”
Still training seven days a week, Cutler remains a top ambassador for the sport of bodybuilding. He acquired four Mr. Olympia titles in his prime, and still offers Men’s Open stars key advice to thrive in the IFBB Pro League. While bodybuilders set their sights on Olympia qualifications for 2027, Cutler’s main concern is staying fit and functional.
Jay Cutler’s Workout for Massive Arms
Find his exercises from the video below:
- Rope Pressdown – 3 working sets, 2 warm-up sets
- Seated Overhead Cable Triceps Extension
- Overhead Triceps Extension Machine
- Dip Machine
- Seated Machine Bicep Curl – 3 working sets, 2 warm-up sets
- Lying Incline Bench Barbell Curl
- Seated J-Bell Alternating Curls
- Preacher Curl Machine
Rope Pressdown + Seated Overhead Cable Triceps Extension
In the video, Cutler bounced back between the rope pressdown and the seated overhead triceps extension machine to keep his body guessing.
“We’re going to kind of bounce back and forth between this and an overhead extension. This will be our first movement. Okay, and then probably a minute rest and I’ll do this [machine],” he said. “10 to 12 reps.”
Overhead Triceps Extension Machine
Moving on, he explained why he’s lifting heavier while reducing volume.
“I’m increasing the weight now, and maybe doing a little less volume. I’ve always been a huge volume guy but since we talked about the recovery, and more exercising rather than bodybuilding, as long as it’s not painful on the joints, I just try to go a little heavier because I’m able to do more heavier weights.”
Dip Machine
He urged lifters not to completely lock out on the dip machine as it puts more tension on the joints:
“Remember, not full, full lockout, necessarily. I don’t lock out really on anything. It’s just more tension.”
Seated Machine Bicep Curl
After triceps were pumped, he switched to biceps training and started with a pre-exhaust movement.
“Enough for triceps; everyone’s bored of triceps. This is my favorite machine for always a warm-up. I always tend to do pre-exhaust machine movements before I get into barbell curls.”
Lying Incline Bench Barbell Curl
Jay managed to isolate his biceps more effectively when he moved over to the barbell.
“What we’re trying to do is touch some different fibers in here. Obviously, with this, it gives us more of that isolation.”
Seated J-Bell Alternating Curls
He kept his form tips simple when curling with j-bells: use a little twist and don’t raise the dumbbell too high:
“I’m doing a little twist when I come up with these,” he said. “A lot of people think you need to come up to like here, which actually takes the tension off the biceps.”
Preacher Curl Machine
Cutler finished up with preacher curls and hit the cardio bike as a finisher.
“We’ll do a few sets of this and that will complete it. I don’t have to do abs today, luckily.”
Reigning Mr. Olympia Nick Walker has followed in Jay’s footsteps, but also wants to forge his own path. ‘The Mutant’ recently broke down his goal of winning more Sandow trophies and Arnold Classic titles than Cutler before ending his career. Whether that actually comes to fruition remains to be seen.
Cutler continues to guide competitors and maintain his health beyond the stage. He believes pre-exhaust is a stellar tool for achieving arm progress over time.
RELATED: Jay Cutler Breaks Down Seated Side Lateral Raise Technique for Bigger & Wider Shoulders
