ROUTINES
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ScribdTranslationsROUTINES–8WEEKS LIVING ENORMOUSLYJAYCUTLER
WEEK1
MUSCLE MASSA BLOG presents summaries of the training program
deJAY CUTLER to DEVELOP MUSCLE MASS. [ LIVING
LARGE 8 WEEK MASS TRAINER BODYBUILDING.COM]. This is the week
01 for you to start LIVING ENORMOUSLY:
WEEK 1:
DAY 1: CHEST
DAY 2: ARMS
DAY 3: REST DAY
DAY 4: COSTS
DAY 5: SHOULDERS
DAY 6: LEGS
DAY 7: REST DAY
DAY 1
The first day of the program starts with the PEITORAL work. Work
heavy for 10 rep sets this week. Remember that if your
objective é gainMASS MUSCULAR, will have what
HEAVY Hitting. HEAVY and HARD workouts with a total of 21 sets for
start your body change.
JAY'S TIP: Use DIPS to work on your chest. Incline your body.
forward. Focus on engaging your chest rather than depending
exclusively from the triceps to push the body up.
CHEST WORKOUT
Use 1 minute of rest between sets
Incline Hammer Press
Flat Bench Press
3- FLAT CRUCIFIX 3 X 10 REPS
Dives
5- PULLOVER WITH DUMBBELLS 3 X 10 REPS
Finish the training by working the calves.
6-STANDING CALF RAISES 3 X 10 REPS
Seated Calf Raises
DAY 2
Without big arms, you definitely won't gain fans. A Bodybuilder
it needs to have huge arms with biceps and triceps in 3D. But it can't be done
with a little pain and a bit of hard work.
Make sure you are going to do all the sets. This arm workout has
a good volume to attack all angles and pump more blood to the
muscles. You won't get anywhere by taking shortcuts or looking for
easy paths. After this work, you will not even be able to lift your
post-workout shake.
ARMS WORKOUT
Use 1 minute of rest between sets
TRICEPS
TRICEPS PULLDOWN WITH ROPE 3 X 10 REPS
Dips for triceps
French Triceps
TRICEPS BENCH PRESS
TRICEPS PULLDOWN WITH STRAIGHT BAR
BICEPS
6- DIRECT CURL 3 X 10 REPS
7- CONCENTRATED CURLS 3 X 10 REPS
Bicep Curl with Dumbbells 3 x 10 reps
9- MARTILLO CURL 3 X 10 REPS
10- REVERSE CURL 3 X 10 REPS
DAY 4
Many bodybuilders forget about their backs. You can't see it in
a very good mirror, but for this work to be great, it is absolutely
necessary. It's worth your time in the gym to build width in the lats
The strong rhomboids. We train with 3 to 4 sets per exercise and with exercises
basics for the width and thickness of the back.
COSTAS WORKOUT
Take 1 minute of rest between sets
1-PULLDOWN BACK REVERSE GRIP 4 X 10 REPS
Unilateral Row 4 x 10 reps
3- HORSE RIDING 4 X 10 REPS
Bent Over Row
Seated Cable Rows
6- DEADLIFT 4 X 10 REPS
7- LUMBAR HYPEREXTENSION 3 X 10 REPS
DAY 5
To have an ambitious v-shape on your back, you need to have broad shoulders.
where everything begins. Train the shoulders at all angles. Frontal, lateral,
posterior, trapezius. For the first and last exercise we do 6 sets. For the
the remaining 3 to 4 series. We continue in this first week with 10 reps for
each series.
SHOULDER WORKOUT
1- LATERAL RAISE SEATED 6 X 10 REPS
2- DEVELOPMENT WITH DUMBBELLS 4 X 10 REPS
Front Raise with Barbell
Lateral Raise with Cables 3 x 10 Reps
5- POSTERIOR ELEVATION 3 X 10 REPS
6- SHRUGS DUMBBELLS 6 X 10 REPS
DAY 6
Don't think about gaining significant muscle mass without intense training.
for legs. Remember that your workout needs to be tough, if you are not
training so intensely, it is being unproductive. Start leg work
training the hamstrings, then go to the quadriceps. 3 to 4 sets for each
exercise.
LEGS WORKOUT
POSTERIOR
Lying Leg Curl 4 x 10 reps
Leg Curl
UNILATERAL FLEXION [Standing or Lying]
STIFF
[QUADRICEPS]
Leg Extension
LEG PRESS
Hack Squat
8- FRONT SQUAT 4 X 10 REPS
9- PASSES 3 X 10 REPS
10 - LEG EXTENSION 4 X 10 REPS
YOUR DIET PLAN EXAMPLE
Whole eggs, Egg whites, Ezequiel bread, Protein powder
Oats
Chicken Breast, Brown Rice
Pre-Workout: Your Supplement before the workout
Intra-Workout: Your Supplement during the workout
Post-Workout: Your Supplement after the workout
Protein powder, Gatorade
Meal 4: Chicken Breast, Sweet Potato
Chicken breast, brown rice
Lean Meat, Broccoli
