Bodybuilding icon Jay Cutler hasn’t taken a step back in retirement, still boasting impressive conditioning levels at age 51. In his latest venture shared via YouTube on September 24, 2024, Cutler demonstrates an intense 3D delts workout to help build strong, well-rounded shoulders.
Having amassed four Mr. Olympia titles in his heyday, there was no denying the stage presence, power, and physique of Jay Cutler. He remains the only man in history to win back the Mr. Olympia title, a feat he accomplished in 2009 after cementing his name among the all-time greats with his iconic quad stomp pose.
Known for his heated rivalry with Ronnie Coleman, Cutler was no stranger to the intense training practices that molded champions. Even though he hung up his posing trunks in 2013, his commitment to lifelong fitness and muscle-building still fuels his every move off the stage.
Jay Cutler’s Proven 3D Delts Workout: Build Strong, Defined Shoulders
Check out his exercise selections below as well as his thoughts on each movement:
- Side lateral machine face out– 5 sets 10-12 reps
- Seated shoulder press machine reverse — 3 sets 10-12 reps
- Low pulley cable side lateral — 3 sets 10-12 reps
- Standing dumbbell side lateral raise — 3 sets 10-12 reps
- Reverse peck deck machine — 3 sets 10-12 reps
- Seated bent over dumbbell rear delt lateral raises — 3 sets 10-12 reps
- Sit ups on decline bench — 3 sets 15 reps
- Leg raise — 3 sets 15 reps
- High pulley crunches with rope — 3 sets 15 reps
Side lateral machine face out
Cutler avoids raising his arms fully during this exercise so he doesn’t recruit the traps.
“On how I’m going to do these guys is I’m actually going to face out of the machine and just get the shoulders looked in. When I come up, I’m going to keep tension on the shoulders so I’m not going to come all the way up and bring the traps and everything else in, just constant tension. We’re going to do about five sets here.”
Seated shoulder press machine reverse
Using his core strength, Cutler pushes through reps on the reverse seated shoulder press machine.
“This is a rear hammer press but we’re going to do a front hammer press and we’re going to use our core for stability on this,” explains Cutler.
Low pulley cable side lateral
Since he tends to cheat on lateral movements, Cutler prefers to perform these behind the back for optimal results.
“We’re going back to old school right now. We’re doing side laterals behind the back. Shout out to Milos on this because I know he did these two. Now behind the back is a little better only because I feel like anything in the front especially me, I tend to cheat a lot more.”
Standing dumbbell side lateral raise
Using a hold at the top of each repetition, the former Mr. Olympia properly engages the muscle for a better pump.
“You’ll see a little hold there right at the top. I’ll try to get that little half-second pause at the top. Really engage that muscle. Ideally, that’s what I’m thinking as I’m going through these sets is engaging the muscle, picturing how it works, picturing how it tweaks or what angles I can use to help stimulate any more fibers.”
Reverse peck deck machine
He likes how easy the setup is with the peck deck machine, and kept the weight at 130 pounds.
“Rear flye, this is probably the easiest thing to use in the gym because aside adjusting the seat height, I mean the handles tell the story. So coming back, everyone has a different variation of how far they come back but with this, I’m just trying to keep that constant tension so I don’t come out too far and bring the rhomboids and traps in. This is about 130 pounds I’m probably going to stay with this weight.”
Seated bent over rear lateral raises
For his last shoulder movement, Cutler executed three sets of seated bent over rear lateral raises, once again, trying to keep the traps and rhomboids out of the movement.
“We’re going to come up and do just get kind of impossible, it’s impossible to take the traps or rhomboids out of this but I’m going to try to focus mainly on my rear delts and try to come out a little bit on the sides so I’ll exaggerate. Instead of coming and doing kind of a rowing movement, I’m going to come out a little bit so I can get the side delt, little bit of the tricep, like I said impossible to just totally isolate,” he shared.
Sit ups on Decline Bench
Cutler still trains abs every other workout at 51 years old.
“I have great ab control at my age because of my continuous ab training, every other workout,” adds Cutler.
Leg raise
Cutler’s second ab movement saw him complete controlled repetitions of leg raises.
High pulley crunches with rope
He capped off the workout with high pulley crunches using a rope attachment.
Shoulders and a tight core were never problems for Jay Cutler, who today, sports an insanely impressive physique. He never misses a training session and exercises seven days a week. Fortunately, he continues to unearth bodybuilding secrets, offering tips and guides to fans who are eager to level up their physiques.
Jay Cutler is a living legend and hasn’t forgotten about the methods that turned him into a bodybuilding star. The next time you’re hitting shoulders or abs, try incorporating his insights and exercises to optimize gains!
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