L HO TROVATO ECCO IL SUO ALLENAMENTO è SUL SUO SITO....


For an in depth look at Jay's training philosphy be sure to check out his latest project: New, Improved & Beyond.

UPDATE: Jay has begun his pre-contest preparation for this year's Mr. O. Below is Jay's training strategy for the upcoming show. To check out his nutritional strategy click here.



Training Cycle for 2004 Mr. Olympia
Day 1: Delts & Traps in AM;
Triceps in PM

Day 2: Quads & Abs in AM;
Back & Hamstrings in PM

Day 3: Off

Day 4: Chest, Calves & Abs in AM;
Biceps & Forearems in PM

Day 5: Back in AM

Day 6: Off

Day 7: Repeat cycle


Notes: Back is done twice per week. The back workout on Day 2 is at 80% intensity while the back workout on Day 5 is at full intensity.

Cardio is performed 30 minutes every morning before meal one at home on the stair gauntlet (performed at high intensity).

Due to Jay varying the sets and reps of every exercise for every workout, no set and rep scheme is mentioned below.




Day 1 Warm Up Sets
(sets x reps) Working Sets
(sets x reps)
AM
Delts:
Side Laterals
Shoulder Presses
Side Laterals with cables behind back
Seated Front Dumbbell Raises
Rear Delt Machine Flyes
Rear Delt Cable Flyes

Traps:
Dumbbell Shrugs
Barbell Shrugs Behind The Back

PM
Triceps:
Rope Pressdowns
Tricep Dips
Straight Bar Pressdowns
Over Dumbbell Extensions
Rope One Arm Kickbacks



Day 2 Warm Up Sets
(sets x reps) Working Sets
(sets x reps)
AM
Quads:
Leg Extensions
Leg Presses
Hack Squats
Lunges with Dumbbells
Front Squats
Leg Extensions (Heavy)

Abs:
Crunches
Rope Crunches
Hanging Leg Raises

PM
Back:
Deadlifts
T-Bar Rows
Seated Cable Rows

Hamstrings:
Lying Hamstring Curls
Stiff Legged Dumbbell Deadlifts
Ham Tractor (Seated Hamstring Curl)
Hamstring Curls



Day 4 Warm Up Sets
(sets x reps) Working Sets
(sets x reps)
AM
Chest:
Flat Dumbbell Flyes
Incline Barbell Presses
Cable Flyes
Incline Flyes
Flat Bench or Dumbbell Presses

Calves:
Standing Calf Raises
Seated Calf Raises
Donkey Calf Raises

Abs:
Crunches
Rope Crunches
Hanging Leg Raises

PM
Biceps:
Standing Barbell Curls
One Arm Dumbbell Curls
Two Arm Preacher Curls
Two Arm Cable Overhead Curls
Seated Hammer Dumbbell Curls

Forearms:
Wrist Curls with Barbell



Day 5 Warm Up Sets
(sets x reps) Working Sets
(sets x reps)
AM
Back:
Pull Ups
Deadlifts with Barbell
T-Bar Rows (close grip)
Dumbbell Deadlifts






Copyright © 2003 Jay Cutler. All rights reserved.