LIVING LARGE: JAY CUTLER'S 8-WEEK MASSBUILDING TRAINER, DAY ONE Day one of the Jay Cutler Living Large mass trainer begins with chest. Today, we're promoting growth with heavy sets of 10 reps. It's bodybuilding 101! Are you ready to build a legacy? It's starts right now—day one of the Jay Cutler Living Largetrainer. Your goal is mass; that means you need to pick up heavy weight. You may not be able to throw around the poundage that Jay does, but size doesn't come from 5-pound dumbbells. Add meat to your chest by using big weights. Go heavy, go hard, and get it done. You have 21 sets to make a change in your body. Let's get lifting! Pro tip: Using dips to work your chest requires a little bit of technique. Lean your body forward–your shoulders ahead of your hands–while you're doing the movement. Focus on engaging your chest, instead of relying solely on your triceps to press your body upward. Day 1: Chest Leverage Incline Chest Press 3 sets of 10 repsJay's Weight: 180-360 pounds Flat Bench Press 3 sets of 10 repsJay's Weight: 225-315 pounds Dumbbell Flyes 3 sets of 10 repsJay's Weight: 65-85 pounds Dips 3 sets of 10 repsJay's Weight: Bodyweight (280-300 pounds) Dumbbell Straight-Arm Pull-Over 3 sets of 10 repsJay's Weight: 100 pounds Standing Calf Raise 3 sets of 10 repsJay's Weight: 250-350 pounds Calf Raisefrom CourseHero.com on 10-24-2023 19:51:58 GMT -05:00 This study source was downloaded Seated by 100000845546682 3 sets of 10 repsJay's Weight: 90-180 https://www.coursehero.com/file/44075429/Week-1pdf/ Without big arms, your most muscular pose won't win you any fans. Use Jay's arms workout to achieve that awe-inspiring size you've always wanted! Nothing says "bodybuilder" like a set of massive arms. Bulging biceps and 3D triceps don't come without a little pain and a lot of hard work. Make sure you do all the sets. It's a lot of volume, but that's the way Jay Cutler likes to train. Hit those angles and pump the muscles full of blood. You won't get anywhere by cutting corners or taking it easy. Do it right, and by the end of the workout your arms will feel so big and heavy you won't be able to take a drink of your post-workout shake! Day 2: Arms Rope Push-Down 3 sets of 10 repsJay's Weight: 100-150 pounds Dips 3 sets of 10 repsJay's Weight: Bodyweight (280-300 pounds) French Press 3 sets of 10 repsJay's Weight: 65-105 pounds Close-Grip Bench Press 3 sets of 10 repsJay's Weight: 185-245 pounds Straight-Bar Push-Down 3 sets of 10 repsJay's Weight: 120-180 pounds Barbell Curl 3 sets of 10 repsJay's Weight: 95-135 pounds Preacher Curl 3 sets of 10 repsJay's Weight: 85-125 pounds Dumbbell Curl 3 sets of 10 repsJay's Weight: 45-65 pounds This study source was downloaded Hammer by 100000845546682 Curl from CourseHero.com on 10-24-2023 19:51:58 GMT -05:00 3 sets of 10 repsJay's Weight: 65 pounds https://www.coursehero.com/file/44075429/Week-1pdf/ Reverse Curl 3 sets of 10 repsJay's Weight: 85-105 pounds Today, your task is to concentrate on repairing your muscles. Rest is crucial for muscle recovery and growth. Sleep well, eat up, and get ready to go hard again tomorrow. If you want to get big like Jay, you need to rest and recover. Rest days are essential for promoting muscle growth. Without them, you'll leave yourself more prone to injury, fatigue, and even training plateaus. It might be tempting to use that this extra time on the treadmill—fight the urge. You've spent your training days tearing down your muscle fibers, so now it's time to let them repair and re-grow. Today, focus on your nutrition. Get those calories in and your body will have no choice but to respond by gaining mass. Don't skip meals, but also don't think "rest day" is a code word for "cheat day." Your diet may not be as strict as a fat-loss program would call for, but the proper macronutrient ratio is essential for muscle growth. Fuel your body with healthy food and you'll get the best from your muscles; you'll go harder and heavier on your training days. Feed your body crap, and your work in the gym will suffer. Rest days are also excellent opportunities for fun. Spend time with your family, take your dog for a walk, see a movie, take a nap—or all of the above. Jay Cutler lives large by balancing bodybuilding, business, and life. He puts on his game face when he needs to, but he doesn't immerse himself so heavily in the lifestyle that he can't find his way back out again. Take your cues from Jay and enjoy each day as it comes. This study source was downloaded by 100000845546682 from CourseHero.com on 10-24-2023 19:51:58 GMT -05:00 https://www.coursehero.com/file/44075429/Week-1pdf/ Jay Cutler will show you how to get wider than a barn door and stronger than an ox. Try this back workout and you'll quickly learn what it means to 'Train Large!' Too many people forget about their back. You can't see it in the mirror very well, but a big, ripped back is absolutely necessary to building a symmetrical physique. Even if you don't have to worry about a competition-ready double-back biceps pose, it's worth your time to build wide lats and strong rhomboids. Width comes from a large back, and Jay Cutler is one wide dude. Make it your goal to increase your pull to match the strength of your push. While you're definitely focusing on hypertrophy and physique during this trainer, it doesn't hurt to find balance in your strength levels. If you can bench press 100 more pounds than you can deadlift, set the goal of raising that second number before you're done with this program. Day 4: Back Reverse-Grip Pull-Down 4 sets of 10 repsJay's Weight: 200-300 pounds One-Arm Dumbbell Row 4 sets of 10 repsJay's Weight: 100-180 pounds T-Bar Row 4 sets of 10 repsJay's Weight: 135-270 pounds Bent-Over Barbell Row 3 sets of 10 repsJay's Weight: 225-365 pounds Seated Cable Row 3 sets of 10 repsJay's Weight: 250-275 pounds Deadlift 4 sets of 10 repsJay's Weight: 225-315 pounds Back Extensions 3 sets of 10 repsJay's Weight: Bodyweight ThisPrintable study source was downloaded by 100000845546682 from CourseHero.com on 10-24-2023 19:51:58 GMT -05:00 Page PDF Docum https://www.coursehero.com/file/44075429/Week-1pdf/ The coveted V-taper starts with a set of wide shoulders. Build yours by following Jay Cutler's shouldertraining workout. Your delts and traps will never be the same! If you're plagued by skinny shoulders and sad-looking traps, worry no more. Jay Cutler has the workout you need to add size and shape to that sickly upper body! There's more to shoulder training than grabbing some dumbbells and front-raising until the cows come home. Without some reardelt action, your shoulders will roll forward and you'll look more like the Hunchback of Notre Dame than the Incredible Hulk. Hit your shoulders from every angle so you'll never have to worry about inconsistent aesthetics. Jay's plan will help you build that awesome V-taper and 360-degree muscularity. Day 5: Shoulders Seated Side Dumbbell Lateral 6 sets of 10 repsJay's Weight: 40-65 pounds Dumbbell Press 4 sets of 10 repsJay's Weight: 100-150 pounds Barbell Front Raise (shown with dumbbells) 3 sets of 10 repsJay's Weight: 100-135 pounds Cable Lateral Raise 3 sets of 10 repsJay's Weight: 55-70 pounds Rear Dumbbell Lateral 3 sets of 10 repsJay's Weight: 50-60 pounds Rear Cable Lateral 3 sets of 10 repsJay's Weight: 50-55 pounds Dumbbell Shrug 6 sets of 10 repsJay's Weight: 120-160 pounds This study source was downloaded by 100000845546682 from CourseHero.com on 10-24-2023 19:51:58 GMT -05:00 https://www.coursehero.com/file/44075429/Week-1pdf/ It's leg day, baby. If you're nervous, it's OK. But don't be scared of your own potential. Go crazy today and earn tomorrow's rest! You can't have a mass trainer without an intense leg day. Jay Cutler hits his quads, hams, and glutes with tenacity and aggression. He wouldn't be caught dead on a bodybuilding stage with stringy quads or tiny hamstrings. If your normal workout program doesn't include a dedicated leg day, you're in dire need of a Cutler intervention. On some lifts, Jay's weight selection ranges quite substantially. It's your job to make the workout difficult, whatever that means to you on any given day. Some days may feel better than others, but if you're not working your muscles to the apex of their ability, you're doing yourself a disservice. Don't finish a week's worth of great workouts with a fizzle, end it with a loud bang you can be proud of. You have tomorrow to recover. Day 6: Legs Lying Leg Curl 4 sets of 10 repsJay's Weight: 100-180 pounds Seated Leg Curl 3 sets of 10 repsJay's Weight: 120-150 pounds Single-Leg Curl 3 sets of 10 reps per legJay's Weight: 100-120 pounds Stiff-Legged Deadlift 3 sets of 10 repsJay's Weight: 135-225 pounds Leg Extension 2 sets of 10 repsJay's Weight: 100-120 pounds Leg Press 4 sets of 10 repsJay's Weight: 10-16 plates Hack Squat 4 sets of 10 repsJay's Weight: 6-12 plates This study source was downloaded by 100000845546682 from CourseHero.com on 10-24-2023 19:51:58 GMT -05:00 https://www.coursehero.com/file/44075429/Week-1pdf/ Front Squat 4 sets of 10 repsJay's Weight: 135-365 pounds Lunge 3 sets of 10 repsJay's Weight: Bodyweight Leg Extension 4 sets of 10 repsJay's Weight: 120-160 pounds Today, your task is to concentrate on repairing your muscles. Rest is crucial for muscle recovery and growth. Sleep well, eat up, and get ready to go hard again tomorrow. EMAILMORE SHARE by Bodybuilding.com If you want to get big like Jay, you need to rest and recover. Rest days are essential for promoting muscle growth. Without them, you'll leave yourself more prone to injury, fatigue, and even training plateaus. It might be tempting to use that this extra time on the treadmill—fight the urge. You've spent your training days tearing down your muscle fibers, so now it's time to let them repair and re-grow. Today, focus on your nutrition. Get those calories in and your body will have no choice but to respond by gaining mass. Don't skip meals, but also don't think "rest day" is a code word for "cheat day." Your diet may not be as strict as a fat-loss program would call for, but the proper macronutrient ratio is essential for muscle growth. Fuel your body with healthy food and you'll get the best from your muscles; you'll go harder and heavier on your training days. Feed your body crap, and your work in the gym will suffer. Rest days are also excellent opportunities for fun. Spend time with your family, take your dog for a walk, see a movie, take a nap—or all of the above. Jay Cutler lives large by balancing bodybuilding, business, and life. He puts on his game face when he needs to, but he doesn't immerse himself so heavily in the lifestyle that he can't find his way back out again. Take your cues from Jay and enjoy each day as it comes. This study source was downloaded by 100000845546682 from CourseHero.com on 10-24-2023 19:51:58 GMT -05:00 https://www.coursehero.com/file/44075429/Week-1pdf/ Powered by TCPDF (www.tcpdf.org)
