Jay Cutler Breaks Down His Workout to Build 20-Inch Arms

Cutler gave away his massive arms secrets.

Written by Robert Zeglinski Last updated on July 6, 2023

With a resume that features four Mr. Olympia titles (2006-2007, 2009-2010), bodybuilding legend Jay Cutler is well-equipped to offer comprehensive fitness advice. One of Cutler’s signature traits — which he still diligently keeps up with in retirement — was his large arms. Given that he doesn’t pose on stage anymore, these days, Cutler is more about sharing his training secrets rather than keeping them to himself.

On June 27, 2023, Cutler shared a video to his YouTube channel where he ran through a high-volume arm workout. Based on how he chose to title the video, the routine is helping the former champion build an impressive pair of 20-inch arms. Usually, such a claim might be hyperbolic. Coming from Cutler, the goal is entirely believable and worth diving more into.

Here’s an overview of Cutler’s workout, which features nine different exercises to address both the triceps and biceps. Note: The precise working and warm-up weights for each movement were not disclosed. The same holds true for the exact number of repetitions on occasion.

Jay Cutler | “20-Inch Arm” Workout

• Straight-bar triceps pushdown: Two warm-up sets, three working sets (increase weight each set)
• Kneeling rope pressdown: 3-4 x 10-12
• Overhead dumbbell extension: Three sets
• Seated dip machine: Three sets (increase weight each set)
• Two-arm dumbbell kickback: 3 x 10-12 
• Nautilus biceps curl machine: Three sets
• Alternate dumbbell curl: 3 x 8-10
• Barbell spider curl: 3 x 10-12
• Machine preacher curl: Three sets

Some of the more notable tidbits featured in this video include Cutler revealing that his current body weight was 243 pounds. When discussing some of his closing exercises, Cutler said he wants to weigh at least 250 pounds within two months of the video’s filming. The icon explained he’s been doing two-a-day cardio sessions as part of his ongoing “Fit for 50” transformation. These additional workouts, including a 25-minute session the morning of the arm workout with a bike session planned for later that same evening, seemingly haven’t hampered his mass-gaining progress.

Cutler maintained that he chose to do an arm workout on camera after noticing the preference of his fans and social media channel subscribers. For someone nearing 50 years old, the legend’s ease in this arm workout made it seem as if he had a lot left in the tank on a competitive level. However, this fit luminary has said he will not be returning to the stage any time soon.