“Everybody wants jacked arms, but most people are training them wrong,” wrote Jay Cutler on his Instagram a week ago, calling out the widespread mistakes in arm training.

Now, Cutler has finally dropped his own massive arm-building blueprint on Instagram, revealing the exact regimen behind his legendary guns.

1) Preacher Curls

Preacher curls are a bicep isolation exercise that specifically targets the Biceps brachii or lower biceps area in isolation.

“Three bicep movements using cables, our preacher curls are going to be our isolation movement, really a great movement to get that peak everyone always asks me how to develop more peaks on my biceps. That constant tension, arms locked into place, is gonna be a great movement for that,” said Jay Cutler.

2) Rope Hammer Curl

It is a strict bicep-dominant hammer curl variation that thickens the arms in totality. The neutral grip shifts more load to the Brachialis.

“Thickness, the brachialis. We're going to do the rope curls with a cable. Okay, really focus on, like I said, from the side. Really get that brachialis, that forearm growth, okay? Nice curl, coming all the way up. Get that nice contraction. Get that nice extension at the bottom. Okay, really feel that burn there,” Cutler added.

3) Seated cable bicep curls

Select a stable seated position, adjust the cable for single-arm isolation, and perform each repetition slowly to engage the targeted muscles fully.

“Sometimes, really isolate and individually work on each arm. So I'm going to focus on a cable. I'm going to rest the cable across my knee, and I'm going to come up and do that extension, okay? Do this about 10 or 12 repetitions, sometimes 15. Really get that nice burn, switching arms and really getting that burn,” Cutler concluded.

By combining training techniques, Jay Cutler has grown his biceps to massive levels. That being said, as important as workouts are, diet plays an equally critical role. Aim to consume at least 1 gram of protein per kilogram of body weight per day.

Written by

Suryakant Das

Edited by

Oajaswini Prabhu