Jay Cutlers 8 arm exercises for his “Fit for 50” challenge.


Four-time Mr. Olympia Jay Cutler is one of the most famous bodybuilders of all time, known for his full chest, giant arms and striated quads. Cutler began a “Fit for 50” challenge in early 2022 with the goal of getting into the best shape he has since he stepped away from competitive bodybuilding in 2013.

Cutler’s 50th birthday is August 3, 2023. On June 9, 2023, the former Olympia champion took to his YouTube channel to share his latest arm workout less than seven weeks away from his challenge goal’ Fit for 50″. Check it out below:

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Jay Cutler fit for 50 fathoms workout

Cutler’s high volume arm workout consisted of eight exercises:

  1. Cable triceps pushdown (bar attachment) 2-3 warm-up sets and 3-4 work sets
  2. Isolateral triceps extension machine 3 x AMRAP (as many reps as possible)
  3. Seated overhead dumbbell extension 3×12
  4. Cable triceps pushdown (rope attachment) 3 x 12
  5. Isolateral biceps curl 3×12
  6. Standing Dumbbell Curls 3×12
  7. Curl Preacher Machine 3 sets
  8. EZ Bar Curls 4 sets

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Triceps push-down e Isolateral triceps extensions

Cutler begins the arm workout with cable triceps pushups with an angled bar attachment. He does “two or three warm-up sets followed by three or four work sets.

Cutler’s top set had the weight pivot at 120 pounds on the cable machine’s weight stack. Unlike most bodybuilders who prefer to keep their bodyweight out of the distortion of the load, Cutler performs pushdowns while leaning on the bar.

I don’t care what anyone says; it works for me.

Switching to the isolateral triceps extension machine, Cutler placed his triceps on raised upper arm pads to eliminate the need for weight stabilization. This not only keeps the strain on the triceps, but also removes the potential use of momentum. Cutler ran three sets to failure.

Seated overhead dumbbell extension e Cable rope pushdown

Cutler performed 12 reps for each set. He maxed out with an 80-pound dumbbell in his third set. Avoid locking your elbows at the top of the movement so that tension remains constant on your triceps throughout their full range of motion.

The rope pushdown was the last exercise in Cutler’s triceps routine. He went through three sets, maxing out with pounds put on the cable. Cutler used a bent over position, helping him maximize elbow extension during concentrics.

Isolateral biceps curl e Dumbbell curls

Cutler opens his biceps routine with the isolateral curl machine. Stabilizing his triceps on the raised pads on the machine helps Cutler’s mind-muscle connection, ensuring that the load is moved solely by contracting the biceps. Cutler performed three sets of 12 reps.


After getting a bicep pump in the previous exercise, Cutler repeated the alternating dumbbell curls. The Olympia champion performed three sets of his favorite 45-pound dumbbell arm movement in his final set.

Curl & Preacher Machine EZ Bar Curls

Cutler prefers training on machines to help maintain constant tension on target muscles. The preacher curl is similar to other machines used in training in that the pads stabilize the arm to put all the strain on the biceps. He played three sets.

Cutler finished his arm workout with bent bar curls. He did four sets with a 70-pound fixed barbell. Cutler used Fat Gripz for the last two sets for more forearm stimulation.

The Fit For 50 challenge

Cutler’s target body weight is 250 pounds over the next eight weeks, although he hasn’t disclosed his current weight at the time of recording the video. He currently eats six meals a day to maintain a high metabolic rate.

I’m in the best shape I’ve been in 10 years. I’ll be full, hard and round…not super shredded.

While Cutler won’t attend the 2023 Masters Olympia, scheduled for August 26-27 in Romania, he hasn’t ruled out the possibility of posing as a guest at a future show. Fans of him could see him take the stage again after completing the “Fit for 50” challenge.

Featured Image: @jaycutler on Instagram

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