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Jay Cutler - Beginner - Printable Version

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Jay Cutler - Beginner - sky2464 - 08-09-2014

Jay Cutler - Beginner
Summery :
4 Workouts / 22 Exercises0% Cardio / 100% Strength Training

Workout Program Description :
An adapted version of Jay's 4/1 split routine for beginners. This is a 6 month program before moving on to intermediate.
Rest 60-90 seconds between sets
Alternate the order of exercises for each workout
Lift the maximum weight you can to get to the desired number of reps per set

Day 1: Chest and Triceps

Skull Crushers
3 sets: 8 reps, 8 reps, 8 reps
Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. Holding your upper arms in a fixed position (this is key), slowly lower the bar until it almost touches your forehead. Then press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.

Tricep Pushdowns - Straight Bar
3 sets: 8 reps, 8 reps, 8 reps
Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet shoulder width apart and bend your knees slightly. Keep your elbows locked in close to your body and your wrists straight. Keep your WHOLE body steady, push the bar down as far as possible towards your legs, locking your arms and feeling the triceps full contract. Keep the upper arms close to the body. Return to the starting position using the same motion. Never move your elbows or torso! Stay standing straight up

Bench Press - Smith Machine
3 sets: 8 reps, 8 reps, 8 reps
Same as the Barbell Bench Press but with a Smith Machine.

Bench Press - Dumbbells, Inclined
3 sets: 8 reps, 8 reps, 8 reps
Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift.

Flyes - Dumbbell, Flat
3 sets: 8 reps, 8 reps, 8 reps
Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in your elbows. Keep your hips and shoulders flat on the bench and your feet on the floor. Lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane even with the bench. Slowly bring the weights back up over your chest in an arc. The bend in your elbows should stay the same throughout the exercise.

Bench Press - Barbell, Flat, Close-Grip
3 sets: 8 reps, 8 reps, 8 reps
Just like the Barbell Bench Press but with your hands only 12 - 14" apart, centered over your body. Works more of the inner pectorals and triceps.

Day 2: Back and Biceps
Lat Pulldowns - Wide-Grip
3 sets: 8 reps, 8 reps, 8 reps
Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that throughout the exercise. Your elbows should make an arc shape to the side of your body on the way down and on the way up. Squeeze your elbows into your body at the lowest part of the movement and the bar should be on or close to the very upper portion of your chest. The only movement should come from your arms.

Seated Cable Rows
3 sets: 8 reps, 8 reps, 8 reps
Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should move. From straight out in front of you bring your elbows back and keep them tight into your body. Once they are as far back as they will go slowly let the weight go forwards. Aim for a duration of 1.5 to 2 seconds in both directions. Swinging or arching your back to aid the movement is an indication that the weight is too heavy. We do not move the back whilst doing this exercise because it can damage the small muscles in the lower back.

Bent Over Dumbbell Row
3 sets: 8 reps, 8 reps, 8 reps
Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inwards. Hold dumbbells at arm's length straight down. Pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position. You can also do this with a barbell or with an underhand grip.


RE: Jay Cutler - Beginner - Hazen - 08-29-2017

Thanks for posting this. has anyone here tried this program?