Jay Cutler, a four-time Mr. Olympia, is renowned for his high-volume training routines that have contributed to his impressive back development. In a recent video, he revisited his iconic 2005 back workout, providing detailed insights into each exercise, including sets and repetitions.
Jay Cutler’s 2005 Back Workout Routine:
1. Reverse Grip Pulldown:
• Sets: 3
• Reps: 12, 10, 8
• Description: This exercise targets the upper lats and helps in building width.
2. One-Arm Dumbbell Rows:
• Sets: 3
• Reps: 12, 10, 8
• Description: Focuses on the middle back and enhances thickness.
3. T-Bar Rows:
• Sets: 3
• Reps: 12, 10, 8
• Description: A compound movement that targets the entire back, emphasizing the lower lats.
4. DY Rows (Reverse Grip Row Machine):
• Sets: 3
• Reps: 12, 10, 8
• Description: Inspired by Dorian Yates, this exercise focuses on the lower lats and mid-back.
5. Seated Cable Rows:
• Sets: 3
• Reps: 12, 10, 8
• Description: Targets the middle back and helps in developing thickness.
6. Incline Dumbbell Rows:
• Sets: 3
• Reps: 12, 10, 8
• Description: Emphasizes the upper back and rear deltoids.
7. Rack Pulls:
• Sets: 3
• Reps: 12, 10, 8
• Description: A partial deadlift movement that targets the lower back and traps.
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