Bodybuilding legend Jay Cutler hasn’t slowed down at 51, still pushing his limits with calculated training. In a recent YouTube video shared on January 9, 2025, Cutler blasted through a workout to optimally grow 3D delts.
If you’re a fan of bodybuilding, you’ve heard of Jay Cutler. After failing to achieve Olympia gold against Ronnie Coleman year after year, the Massachusetts native finally mastered nutrition and training in 2006 to topple ‘The King,’ which stands as one of the most inspiring Olympia victories the sport has seen.
His accolades don’t stop there. Although he lost his Olympia title to Dexter Jackson in 2009, Cutler cemented himself as an all-time great in 2009, quad-stomping his way to victory against Branch Warren and Dexter Jackson. He retired in 2013 but remains one of the most respected and popular bodybuilders to this day.
From transforming his physique for a ”Fit for 50′ challenge to offering individuals easy-to-understand workout advice, Cutler is adored by the community, especially since he’s open about sharing his best-kept training secrets with fans worldwide.
Jay Cutler Shows You How to Build Monstrous 3D Delts With This Workout
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Before hitting his workout, Cutler shares his New Year’s resolution. In a recent YouTube video, Cutler walked fans through how to approach training to achieve Mr. Olympia-worthy delts.
“I have a New Years resolution every week. Hey man, keep everything flowing. Stay healthy, stay active, no let up. Full cylinder.”
Cutler’s Shoulder Workout For 3D Delts
- Nautilus Shoulder Press
- Seated Dumbbell Lateral Raise
- Incline Dumbbell Front Raise
- Reverse Pec Deck
- Cable Rear Delt Pulls
Nautilus Shoulder Press
Cutler is keeping the weight heavier and explains how convenient it is to have machines that resemble free weight exercises that he had to use back when he was just starting his career at 18 years old.
“I’m going up a little bit in the weight right now. This feels pretty good. What’s kind of nice about this machine is when we go through the motion it actually comes together a little bit so you really get a lot of the front delt, the side delt, the rear delt.
That’s the one thing about when I started back in ’91 training when I was 18, we didn’t have a lot of machines that now dictate almost the movement.”
Seated Dumbbell Lateral Raise
Cutler performed seated lateral raises with 35s, slowly moving through reps to get a proper feel for the weight.
“Coming up and getting almost like a front raise and a side lateral at the same time. Don’t ask me why. I feel it the best. I’m going to start with 35s, see how that feels, get a little feel for it.”
He typically kicks off delt workouts with laterals but decided to switch things up for the New Year.
“No warm up sets, no feel sets, right into the exercise,” he adds. “Normally I don’t start with presses I usually start with side laterals to pre-exhaust but I’m switching things up for the New Year.”
Incline Dumbbell Front Raise
He laid out instructions for lying on the bench while performing the dumbbell front raise. He incorporated some pauses for enhanced mind-muscle connection.
“Chest is going to be at the top. Okay? The lower pec is going to sit here. We’re going to come up parallel to the floor. That is my goal with each rep. Now, maybe a little pause here [while extended]. I’m going to try to pause just a little bit and up.”
Reverse Pec Deck Fly
He explained how to perform reverse pec deck fly reps while taking the triceps out of the exercise.
“Today, I’m actually going to hold these handles. I’m going to jack that seat up a little higher and it’s just pretty much as the machine flows.
These handles kind of move this way but we’re going to go back to that point but taking the triceps out of it.”
Cable Rear Delt Pulls
To finish off the routine, he performed cable rear delt pulls, where the focus was solely on the rear delts.
“This is a little longer rope. Get a good stagger step. I’m going to try to pull through my forehead okay? My focus is the rear delt. I’m not trying to work the traps although I feel like it’s going to work a little bit of the traps but the focus is to drag and bring those rear delts, finish it off.”
Aside from his training endeavors, Cutler wants to help build the next generation of bodybuilding stars. He’s collaborated with rising bodybuilding influencer Sam Sulek, and pumped iron alongside the 22-year-old while also offering him tried-and-true tips for mastering form, setup, and execution.
Jay Cutler continues to turn back the clock, sporting unbelievable youth and power. He inspires up-and-coming talent in the IFBB Pro League. If you’re eager to bring up your delts, give his workout a try!
RELATED: Jay Cutler Reveals the Secrets to Becoming Mr. Olympia and the Toughest Challenges Along the Way
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