Bodybuilding legend Jay Cutler isn’t training for the stage, but that hasn’t watered down his workouts. In a recent video (November 11, 2026), he explained why he always started arm days with triceps before biceps because it gave him the greatest pump.
Jay Cutler reached the top of the sport through constant trial and error. He fell short against Ronnie Coleman four times on the Olympia stage before finally catching him. Cutler seized the throne in 2006 but lost to Dexter Jackson two years later. This set the stage for his 2009 Mr. Olympia comeback, where he showcased his iconic quad stomp pose.
Throughout his tenure, Cutler used a high-volume approach and never pushed himself to lift insanely heavy weights. This routine has kept him in outstanding health since competing. At 53, Cutler still trains seven days a week, does fasted cardio, and eats clean. While hypertrophy gains no longer drive his workouts, mobility and athleticism have become top priorities.
Over time, Jay has made calculated changes to his routine. Arms were always a tough body part to grow for the four-time Mr. Olympia, which is why he combines triceps and biceps on the same day. Below, he broke down why it worked for him and offered a go-to exercise along with sets and reps for optimal growth.
Jay Cutler Says Start With Triceps and Then Biceps If You Want the Best Pump
In the video, Cutler shared that he always started workouts with triceps because of the pump he’d get right before tackling biceps.
“I always do triceps before I do biceps. Now, why do I do that? I always had a harder time getting a pump in my biceps. And when I do triceps work first, the first set of biceps, I’m always pumped. So, if you guys haven’t tried doing bi’s and tri’s together, try always starting with triceps, then go into bicep training right after and see how much pump your arms are actually getting,” he said.
He preferred starting with rope pressdowns to warm up the joints and stuck with two warm-up sets and then at least three working sets of 12 repetitions.
“I start with rope pressdowns to warm up my elbows, two warm-up sets, and then I do at least three working sets of 12 reps.”
Active competitors have taken a page out of Jay’s book. Michal ‘Krizo’ Krizanek, who boasts some of the biggest, freakiest arms in the Men’s Open, also combines biceps and triceps training on the same day.
Cutler believes starting with triceps can set lifters up for success when they transition to biceps. Most importantly, he recommends warming up before hitting weights to keep the joints primed and ready.
