Bodybuilder Jay Cutler Workout Routine and Diet Plan

Jay Cutler Workout Routine

Monday - Delts / Triceps / Traps / Abs

• Delts (Deltoid Muscle)
  • Delts Dumbbell Side Laterals - 3 sets of 12 reps
  • Dumbbell Press - 3 sets of 8-12 reps
  • Side Lateral Cable - 3 sets of 8-12 reps
  • Front Raise with Olympic Bar - 2 sets of 10 reps
  • Bent Over Dumbbell Laterals – 3 sets of 10 reps
• Triceps
  • Triceps Cable Extensions - 4 sets of 15 reps
  • Single Arm Extensions - 3 sets of 15 reps
  • Close-Grip Bench Press - 3 sets of 8 reps
  • Superset: French Press - 3 sets of 8 reps
  • Dumbbell Kickbacks - 3 sets of 12 reps
  • Dips - 3 sets of 15 reps
• Traps
  • Traps Shrugs - 4 sets of 12 reps
• Abs
  • Abs Crunches - 3 sets of 20 reps
  • Rope Crunch - 3 sets of 20 reps
  • Hanging Leg Raise - 3 sets of 12 reps
  • Leg Lifts - 3 sets of 10 reps

Tuesday - Back

• Back Wide-Grip Pull-downs - 3 sets of 10 reps
• Dumbbell Rows - 3 sets of 10 reps
• Bent Over Barbell Rows - 4 sets of 10 reps
• Dead-lifts - 3 sets of 12 reps
• Close-Grip T-bar Row - 3 sets of 10 reps
• Behind-the-Neck Pull-downs - 3 sets of 10 reps
• Seated Rows - 3 sets of 10 reps
• Hyperextensions - 3 sets of 10 reps

Wednesday – Rest Thursday - Chest / Biceps / Abs

• Chest
  • Chest Incline Barbell Press - 5 sets of 10-12 reps
  • Flat Dumbbell Press - 3 sets of 8-10 reps
  • Incline Dumbbell Flyes - 3 sets of 10 reps
  • Cable Crossovers - 3 sets of 12 reps
  • Decline Bench Press - 3 sets of 8 reps
• Biceps
  • Biceps Straight Bar Curl – 5 sets of 15 reps
  • Single Arm Dumbbell Curl - 3 sets of 12 reps
  • Single Arm Preacher Curl - 3 sets of 10 reps
  • Hammer Curl - 2 sets of 12-15 reps
  • Forearms Reverse Curls - 6 sets of 15 reps
• Abs
  • Abs Crunches - 3 sets of 20 reps
• Rope Crunch - 3 sets of 20 reps
  • Hanging Leg Raise - 3 sets of 12 reps
  • Leg Lifts - 3 sets of 10 reps
• Friday – Quads
• Leg Extensions - 3 sets of 20 reps
• Leg Press - 4 sets of 12 reps
• Squats - 4 sets of 6-10 reps
• Lunges - 3 sets of 8 steps per leg
• Leg Extensions (heavy) - 4 sets of 10 reps

Saturday- Hamstrings / Calves / Abs

• Hamstrings
  • Hamstrings Lying Leg Curl - 6 sets of 12 reps
  • Romanian Deadlift - 3 sets of 10 reps
  • Single Leg Hamstring Curl - 3 sets of 12 reps
  • Leg Press - 3 sets of 12 reps
• Calves
  • Calves Standing Calf Raise - 4 sets of 10 reps
  • Donkey Calf Raise - 2 sets of 10 reps
  • Seated Calf Raise - 3 sets of 10 reps
• Abs
  • Abs Crunches - 3 sets of 20 reps
  • Rope Crunch - 3 sets of 20 reps
  • Hanging Leg Raise - 3 sets of 12 reps
  • Leg Lifts - 3 sets of 10 reps

Sunday- Rest

Jay Cutler Diet Plan

Jay Cutler is a professional bodybuilder and hence his diet is not a normal one. He takes 7 meals a day and various minerals like zinc, magnesium, glutamine, calcium and vitamins in the form of tablets.

He takes Whey / Casein protein powder, nitrix tablets, dextrose as well on regular basis. Here is the full dietplan of Jay Cutler.

Breakfast

• Meal 1 – 15 egg whites, 3 whole eggs, toast made from Ezekiel Bread, 1 cup oatmeal, multivitamin tablets, 1 glass orange juice

Pre Workout Meal

• Meal 2 - 1 serving Glutamine and 1 serving of Vitamin B

Post Workout Meal

• Meal 3 - Protein Shake, 8 oz Chicken, 1 cup Oatmeal

Lunch

• Meal 4 - 8 oz Steak (Jay Cutler’s favorite food), 2 cups White Rice
• Meal 5 - 8 oz Chicken, 1 cup Brown Rice

Dinner

• Meal 6 - 8 oz. chicken, 1 cup brown rice, 12 oz Buffalo Meat, 3 whole eggs

Before Going to Bed

• Meal 7 – Tablets of Zinc, Glutamine, Calcium, Vitamin B Complex, Vitamin C, Chromium, Vitamin E, Multi-Vitamin