Build delts like a champion
Bodybuilding legend Jay Cutler, a four-time Mr. Olympia, embraced a unique lifting style that didn’t always follow traditional form—but his results speak for themselves. Cutler’s deep understanding of muscle-building has earned him a spot in the International Sports Hall of Fame, and now, he’s sharing his current approach to building well-rounded, powerful shoulders. In an October 23, 2024, YouTube video, Cutler revealed his shoulder-building secrets, blending classic exercises and efficient techniques that continue to deliver results for lifters at all levels.
Jay Cutler’s Shoulder Workout Routine
Cutler’s shoulder routine emphasizes functional movements that engage core and stabilizer muscles to maximize delt development. Here’s a breakdown of his workout:
- Standing Shoulder Press – A staple for developing core and shoulder stability
- Dumbbell Lateral Raises – Targets the side delts for added width
- Incline Bench Front Raise – Isolates the front delts for balance and size
- Rear Cable Fly – Builds the rear delts, essential for a balanced look
- Reverse Pec Deck – Finalizes rear delt activation to enhance shoulder depth
At 51, Cutler has adapted his intensity while staying true to the core movements that fueled his success. These exercises offer effective ways to build shoulder strength, symmetry, and size.
Standing Shoulder Press
Jay begins his shoulder session with the standing shoulder press, a move he trusts for its ability to engage multiple upper body muscles, including the rhomboids, traps, and rear delts. Although there’s a belief that barbell pressing can widen the midsection, Cutler sees the press as an ideal movement for core involvement and stability.
“I like the core activation it provides,” he explains. He also avoids fully locking out at the top, which keeps tension on the shoulders throughout the movement.
Adding Dumbbell Work for Balanced Delts
To target the side delts, Cutler performs lateral raises with 40-pound dumbbells, adding width to his shoulders and enhancing the delt cap. For maximum pump, Cutler recommends fueling up beforehand, sharing that, “Training after three or four meals makes a difference in pump and performance.”
Next, he moves to incline bench front raises, which zero in on the front delts. Cutler sticks to three sets of 12 reps, perfect for hypertrophy, and emphasizes lifting until the weights reach parallel with a tight squeeze at the top.
Rear Delt Work for Shoulder Definition
Cutler’s shoulder routine wouldn’t be complete without rear delt exercises. He uses reverse cable flys and the reverse pec deck to build rear delt depth, an area crucial for shoulder balance and size.
“Defined rear delts add a ton of width and depth,” he explains, also pointing out that pulling movements like rows and lat pulldowns are helpful for rear delt engagement.
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Wrap Up: Build Shoulders Like a Pro
Jay Cutler’s shoulder workout is a time-tested routine focused on strength, stability, and muscle engagement for building impressive delts. By following his exercise selection, keeping consistent tension on the muscles, and focusing on quality over sheer volume, you can see noticeable improvements in shoulder size and definition. Add a supplement like MUTANT MASS to your routine to fuel recovery and build lean muscle, and you’ll be on the right path to achieving powerful, balanced shoulders like a champion.
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