Tag: arm day
Jay Cutler Reveals Secrets to Building 20-Inch Arms in Latest Training Session
Bodybuilding legend Jay Cutler hasn’t slowed down despite retiring from the sport in 2013. In a recent JayCutlerTV video, Cutler updated fans on his fit-for-50 body transformation challenge and shared a brutal arms workout.
During his career, Cutler paid his dues before touching Mr. Olympia gold. He was runner-up to ‘The King’ Ronnie Coleman four times in a row before finally dethroning the long-standing champ in 2006. While competing actively, Cutler was praised for his jarring lower body development which included some of the best quads in bodybuilding history.
While he called it a career 10 years ago, Cutler still follows the sport closely. When he’s not discussing the Men’s Open division, he’s pushing himself in the gym. Late last year, the 49-year-old revealed he was transforming his body for a physique challenge. He made it clear he didn’t plan to compete but has since teased guest posing at the return of the Masters Olympia show this August.
Cutler has been transparent about his efforts to transform his body. He took to previous Cutler Cast podcasts where he shared that he’s only using testosterone replacement therapy to enhance his physique. Moreover, he emphasized that he planned to stay away from more powerful compounds like Trenbolone. With steady physique updates before his birthday, Cutler is back offering an intense arms workout with his fanbase.
Jay Cutler Shows How to Build 20-Inch Guns in Latest Arm Workout
Check out Cutler’s workout list below:
Cable Triceps pushdown – 2 warm-up sets, 3 working sets
Rope press down – 3-4 sets 10-12 reps
Overhead dumbbell extensions – 3 sets
Dip machine – 3 sets
Triceps extension w/dumbbell kickbacks – 3 sets 10-12 reps
Nautilus biceps machine – 3 sets
Alternate dumbbell curls – 3 sets 8-10 reps
Incline bench spider curls w/straight bar – 3 sets 10-12 reps
Before reviewing the arm workout, Cutler checked his weight and he’s currently sitting at 243 pounds.
Cable Triceps pushdown
“So we just finished an arm workout, it seems like we were just doing this yesterday actually, here at the same place. It’s kind of funny, I wanted to do an arm video because it seems to be everyone’s favorite, everyone asks me about arm training, it’s like arms, chest, or calves, right? So, I’m going to talk through the exercises.”
“Like always, I always start with triceps first. This week, instead, I kind of reversed it a little bit so I started with a press down movement, I used kind of a shorter straight bar, did two warm-up sets and then three working sets, pyramiding the weight up, I went up to 120 and just really try to get a contraction. I know some of these reps look short but the contraction is there.”
Rope press down
“Then, I went over to the rope press down,” said Cutler. “I got on my knees and I actually kept the arms a little close. I was getting good contractions out of it. And for me, that seems to work better for me. I feel like when I’m at a lower body position and going through the reps, and this I went into like three or four sets total, 10 or 12 reps, I didn’t really count.”
Overhead dumbbell extensions
“The pump was starting to really flow by then. The next exercise we went over to is the overhead dumbbell. Now, with this exercise, I’m focused on three sets I did it kind of on a preacher bench and I backed up to that. Sometimes the seats are a little high, the back of the seats so it’s hard to get the extension. One thing about these: I don’t have any elbow pain.”
Dip machine
“Then I went over to the dip machine. Which was you know, kind of different, hammer strength like we’ve used in the past. That’s really good. I’ve done free weights, whatever else for dips but focused on three sets there, focused on pyramiding the weight up a little bit,” said Cutler.
Triceps extension w/dumbbell kickbacks
“Then, I finished with triceps extension with dumbbells, kickbacks, I did two arms. I used to do these single armed you can do them either way. Did three sets of those, just focusing on 10 or 12 repetitions really focusing on getting the contraction. Then rolled into the biceps.”
Nautilus biceps machine + Alternate dumbbell curls
“Then of course, rolled right into the biceps. First exercise of biceps was that Nautilus machine and I would not fit into this if I was full size as I used to be. Because it’s really close but I really like this. I do two arms at a time. Did three sets here. Pumped, very easy to get the pump once you have the triceps pumped up. Then rolled into our dumbbell curls, now I did the first set standing alternate dumbbells rolled into some seated. Focused on getting the contraction, I try to do like 8-10 each arm.”
Incline bench spider curls w/straight bar
“I did the straight bar this time, three sets of [spider curls] focusing on 10-12 repetitions really getting a good contraction. Really really good burn on these and of course the last movement is going to be the preacher bench. Sometimes I do single, I did double, three sets here, really just getting that contraction, getting that good pump. All in all, felt pretty good.”
“I want to get my body weight and my weight climbing back up. I’m not happy being in the mid-240s, I really wanted to be 250 by this time, at eight weeks, I started making the transition and adding extra cardio in, doing two sessions a day, this morning did about 25 minutes.”
This is far from the first training session Cutler has shared while embarking on his latest fitness challenge. Recently, the four-time Mr. Olympia led fans through a killer arm-building workout designed to cause hypertrophy. He also offered a comprehensive breakdown of the eight-exercise routine.
Regardless of the body part, Cutler has solutions, which he credits to his decades of exercise experience. As for ab development, Jay says the ultimate rep range is between 15-20. In addition, he listed his three favorite ab exercises: crunches, hanging raises, and ropes.
With August approaching, fans are eager to see Cutler’s best physique since 2013. While Jay would like to be heavier, he’s happy with the progress he’s made thus far on his journey.
RELATED: Jay Cutler Breaks Down 2023 Mr. Olympia Top Contenders: ‘Can Andrew Jacked Shock the World?’
You can watch the full video from the JayCutlerTV YouTube channel below:
Published: 27 June, 2023 | 4:31 PM EDT
Arnold Schwarzenegger Gets Huge Pump On Arm Day Ahead Of 75th Birthday
Arnold Schwarzenegger is still focused on his fitness at 74 years old.
When you build a reputation as the best bodybuilder of all-time, there are standards to keep up. Arnold Schwarzenegger is doing just that at 74 years old. Since his days on stage, Schwarzenegger has been successful in many avenues but he has always been dedicated to fitness. Recently, Schwarzenegger shared a workout post to social media showing off an arm day.
Schwarzenegger was preparing to speak about climate change at the Austrian World Summit. Before taking the stage to speak, the bodybuilding legend was able to get a lift in.
“Getting pumped earlier for today’s Austrian World Summit. Tune in at 3:30 AM EST – 30 minutes!”
Getting pumped earlier for today’s Austrian World Summit. Tune in at 3:30 AM EST – 30 minutes! https://t.co/COmUb2AFn8 pic.twitter.com/l15yC2FiB6
— Arnold (@Schwarzenegger) June 14, 2022
Arnold Schwarzenegger does not post gym photos often. This was a rare occasion where he took to Twitter to share a picture while training. Despite not sharing to social media much while in the gym, it is clear that Schwarzenegger has been able to keep up with his fitness regularly.
Arnold Schwarzenegger Diet Plan
Arnold Schwarzenegger came over from Austria and completely changed bodybuilding. He completely dominated the sport for years using his massive physique and intense workout programs. Schwarzenegger is a seven-time Olympia champion, which is tied for second most all-time.
In 1980, Schwarzenegger returned to the biggest show of the year following some time off. This showed that he was able to keep himself in championship shape even off the stage. Ahead of his 75th birthday, Schwarzenegger has shown that he is still in great shape.
In February, Arnold Schwarzenegger claimed to be on an 80% plant-based diet. This is something he claims to be on for the past five years. While he continues to eat some meat, Schwarzenegger was interested in improving his overall health. Obviously, this is not a diet that Schwarzenegger followed during his time on stage given the fact that he had to build an elite physique.
It does not look like Arnold Schwarzenegger is going to stop working out anytime soon. Despite being involved in many other projects over the years, the bodybuilder still wants to keep his legendary physique in shape.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
White House Chef Andre Rush Joins Mike O’Hearn For Arm Day
Mike O’Hearn trained arms with Chef Andre Rush and his 24-inch arms.
Mike O’Hearn remains in tremendous shape at age 52. He is still able to push himself to the limit and perform some strenuous workouts to better his physique. Recently, O’Hearn joined White House Chef Andre Rush for arm day and the results were incredible.
Rush has been working in the White House for 21 years and has made a great career for himself. Aside from preparing meals, Rush has become known for his enormous arms that measure around 24 inches. In a bicep session, O’Hearn and Rush put together a YouTube video of the afternoon.
The two began with a bicep routine then went into conversation on what the other excels in. For Rush, the answer is clear.
“Just so you guys understand. These are 24 inch arms. These bands are not for arms. These are the leg bands, that we are using on his arms. That’s how jacked this man is. So most of you that are watching this, his arm is the size of your leg,” O’Hearn said about Rush.
This comment was brought on at the beginning of the video while Andre Rush was getting a blood Flow restrictor put on his arms. Mike O’Hearn reveals that they were using a leg band because there was not an arm one that would fit around his biceps.
The two men continued to show off their workout. It began with some dumbbell hammer curls followed by preacher curls. During the early exercises, O’Hearn kept discussing the size of Rush and his overall strength.
“I reversed it, truthfully just to open up the arm. Open up means I want the joints and the elbows to fire from all different positions. It’s great my arms are getting pumped, they’ll get pumped regardless. But I want my elbows and my wrist to rotate, I want my shoulders to open.”
O’Hearn explains that he performs preacher curls with a reverse grip to open up all parts of the arm. This is a more intense version than the traditional underneath grip.
Andre Rush is a US Army Veteran. He ensiled in 1993 where he was trained in hand-to-hand combat and food service. He began as a chef at the White House in 1997. All throughout, Rush began being known for his biceps as well as his food. To start his day, Rush says he does 2,222 pushups as part of the 22 pushup challenge. This is to raise awareness for the roughly 22 veterans who die by suicide each day.
There is no doubt that Rush can hold his own in the gym and he proved it with Mike O’Hearn. Both men put on a show that is worthy of being seen.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Calum Von Moger Shares Insider Tips and Tricks for Improved Bicep Peaks
Calum Von Moger is back with a new video for fans that goes into almost too much detail about his epic arm workouts.
Biceps are crucial. Bicep peaks are something no self-respecting bicep can survive without. Watch Calum Von Moger’s epic workouts on his YouTube channel where he shares his secrets to building the most insanely shredded biceps in the game. Check out the video above for the episode in full.
When it comes to working hard and finding the right workouts, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym. Plus, they have all the knowledge and expertise that you need most. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, why not look to professional bodybuilders and those we aspire to be for that sought after advice?
Who better than Generation Iron’s very own Calum Von Moger to teach us about the incredible tricks behind stunning biceps? The man is a living legend and his biceps are beyond reproach. His approach to fitness includes a strict supplement plan and workout plan so his gains never suffer one single day.
Full Name: Calum Von Moger
Weight
Height
Date Of Birth
245-255 lbs.
6’2’’
06/091990
Division
Era
Nationality
Classic Physique
2010
Australian
As one of the biggest names in bodybuilding, Calum’s workout style is unlike anyone else. From his early days in Venice, Calum has become a huge name in bodybuilding and integrates great exercises to round out a complete and effective workout.
About Calum Von Moger
Calum Von Moger was born in Geelong, a small town just outside of Victoria, Australia. Raised with five siblings, his environment was one of activity, discipline, and a real emphasis on nutrition. When he was 14-years old, he began lifting and was hooked. After years of training, he decided to compete in a local show and won his first ever bodybuilding competition. Winning junior and amateur events, he earned his pro card and competed against the best. As injuries began to plague his career, he remained dedicated and bounced back, returning stronger than ever as the fierce competitor he is.
Check out his journey in the Generation Iron Original Film Unbroken: Calum Von Moger here!
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Calum Von Moger Workouts
With an unconventional style of training unlike others, Calum knows just what it takes to put on real size and compete with the best. Let’s take a look at some of these awesome workouts so we can see those gains too.
Day 1 – Chest Day Workout
An excellent video from Gold’s Gym that follows Calum von Moger’s chest routine within the gym.
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Exercises
Sets
Reps
Incline Dumbbell
4
8-10
Flat Dumbbell Fly
4
10-12
Dumbbell Pullovers
4
10-12
Flat Bench
3
8-10
Dips
3
Failure
Day 2 – Back Day Workout
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Exercises
Sets
Reps
Lat Pulldown
4
10-12
Barbell Bent Over Rows
4
8-10
Dumbbell Single Arm Rows
4
8-10
Close Grip Lat Pulldown
4
10-12
Barbell Deadlifts
4
10-12
Day 3 – Shoulder Workout
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Exercises
Sets
Reps
Barbell Standing Press
4
8-10
Seated Barbell Press
4
8-10
Seated Dumbbell Press
4
8-10
Side Lateral Raises
3
Failure
Standing Bent Over Rear Delt Fly
3
10-12
Barbell Shrugs
3
6-12
Day 4 – Leg Workout
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Exercises
Sets
Reps
Leg Extension
5
8-10
Front Squat Machine
5
8-10
Leg Press
4
8-10
Leg Curls
4
12
Standing Smith Machine
4
15
Calf Raises
4
25
Day 5 – Arm Workout
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Exercises
Sets
Reps
Preacher Curls
4
8-10
Barbell Curls
4
8-12
Concentration Curls
4
8-10
Cable Extensions
3
8-10
Lying Skullcrushers
4
8-10
Rope Pulldowns
3
12
Day 7 – Biceps & Tricep Workout
Exercises
Sets
Reps
Close Grip Bench Press
3
8-10
Dumbbell Pullover
4
8-12
Dips
3
Failure
DB Triceps Extensions
3
8-10
If you have trouble following workouts or sometimes find them confusing, don’t worry. Von Moger makes it all extremely clear, easy, and accessible in the video. You get to follow him along through the workout as he does it, so there’s no issue figuring out how he gets it all done. It is kind of a rough workout that is definitely recommended for intermediate level athletes and above.
“I’ve been avoiding the daytime workouts because it’s hot, but there’s still all these gyms closed here,” Von Moger gave as his reasoning for continuing to work out in his garage and backyard instead of shooting a video like he typically would in a gym. This makes the video especially relevant for those of us who feel like we’re stuck in endless quarantine. You can easily lift weights at home and these exercises are easy to do without fancy equipment.
Von Moger also had some advice for people who are just starting out on their own fitness journey.
View this post on Instagram
What’s my advice for someone just starting out in the gym? – Practice good form/technique before trying to take on heavy weights . – Warm up stretch properly before starting, drink plenty of water/bcaas, stay focused don’t get distracted by people or CrossFit . – Prioritize free weights and compound exercises in your program like squats, deadlifts, bench presses, barbell rows, dumbbell curls and presses. These ones help build a strong foundation for you later. If you wanna be big you need to do these ? . – Increase your protein intake, especially after a workout . – And.. enjoy your workouts, have fun, don’t rush. The gains will come it takes time. Just Be patient. It’s a great feeling having muscles.. I recommend them to everyone.
A post shared by ??VON.MOGER (@calumvonmoger) on Aug 27, 2020 at 11:58pm PDT
Calum Von Moger’s Supplementation
Von Moger is a big fan of pre-workout and stretching before working out; he takes almost half an hour in this video to prepare himself for the exercise. This is a great habit to cultivate early because it does make your workouts much safer and more effective while offering a great supplement to start with.
Increasing your protein intake after a workout is another classic Calum Von Moger tip that should definitely be practiced by everyone and a protein powder will greatly benefit you in terms of growth, recovery, and weight management. These are things that literally anyone looking to improve their strength and performance can do, so you should be doing them. They’re not difficult and they form the cornerstones of a successful fitness habit.
Check out our list of the Best Protein Powders and Best Pre-Workouts to get great supplements that will work wonders for your gains!
Wrap Up
Calum Von Moger is a force in the bodybuilding world dedicated to competing and being as big as he can. This workout is great for boosting all your gains and mixed with a proper supplementation routine, you will see great results. Give this workout a try and see what it can do for all your gains so you can look like Calum himself.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*All images and media courtesy of Calum Von Moger Instagram.