http://www.flexonline.com/training/chest/jays-pec-tacular-plan
In some ways, Jay Cutler looks like the prototypical Mr. Olympia: ultrawide,
gargantuan- lantern-jawed a supersized superhero. But in at least one way he doesnt fit in. Unlike multiple-Sandow winners Arnold Schwarzenegger, Franco Columbu, Lee Haney and Ronnie Coleman, hes never been celebrated for his pec development. In fact, its just the opposite. Chest has been Cutlers weakest bodypart, as it tended to flatten out on contest days. Of course, weakest is relative when discussing the winner of four Sandows, but Cutler is a perfectionist, always striving to eliminate eventhe smallest deficiencies. As he attempts to win his fifth Sandow, Mr. Olympia is keeping chest at the top of his priority list and, like the legends who pre- ceded him, leaving no detail to chance.
Home Training Chest JAY'S PEC-TACULAR PLAN
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JAY'S PEC-TACULAR PLAN
The perfect plan to chest development.
GREG MERRITT
Photography by: KEVIN HORTON
The perfect plan to chest development.
CHEST WORKOUT FACTORS TOTAL SETS: 17
TOTAL REPS: 212
TOTAL MINUTES: 60
TVPICAL REPS PER SET: 12
REST PERIODS: two minutes on first three exercises, 30 seconds on final exercise
FREQUENCY: once per week
TRAINING PARTNERS: "I used two or three partners for a\l of my worltouts. On chest day, they help me get the dumbbells In position on presses and help with a lot of forced reps.
PHILOSOPHY: FST-7
INTENSIFIERS: forced reps, drop sets, sevens
REP COUNT: ~My partners tell me what I got. I never count."
LOGBOOK: none
HEADPHONES: none
WRAP5: none
GLOVES: none
VARIETY: "Itry to give the body what It needs. and that changes from workout to workout. So If you kept a log of what I actually do, It's kind of pointless because It changes from week to week.ft
GOAL: "My main goal was upper chest. but 1 also need to eat enough going Into shOws so I don't lose my pees. Because the thing about my body Is when my chest goes flat It tends to make my waist looks wider. Vlsually,l need chest fullness to balance out my abs and bring your eyes up to my shoulders
INCLINE FLYES WARM UP: 1 set. 12 reps, 50-pound dumbbells
SETS: 4
REPS: 12
WEIGHT: 60s, 70s, 60s, 60s
EQUIPMENT: adjustable Incline bench (set at 45 degrees), lcarian dumbbells
RANGE OF MOTION: (bottom) upper arms slightly lower than parallel to the floor, arms are bent at 90 degrees: (top) dumbbells together with arms nearly straight.
FOCUS: upper chest
INTENSIFIER: 2 or 3 forced reps on heaviest sets
BREAKDOWN: "With these I try to keep a high indine, really try to arch my chest upward, keep my head back, and keep a solid base at my feet for balance.! go pretty heavy. I go up to 100 pounds (In the offseason) but the main thing with these Is I'm trying to get a deep stretch at the bOttom. and at the top 1 touch the dumbbells together. My palms are Inward and I touch the dumbbells so they're flat to eac.h other. I try to shoot for 10 reps and then 1 mIght do a couple of forced reps."
DUMBBELL BENCH PRESSES WARM UP: None
SETS: 3
REPS: 12
WEIGHT: 1255, 140s, 140s
EQUIPMENT: flat bench without supports, Icarian dumbbells
RANGE OF MOTION: (bottom) upper arms parallel to the floor, (top) near lockout
FOCUS: overall chest
INTENSIFIER: 2 or 3 forced reps on heaviest sets
BREAKDOWN: "I don·t do flat benches with a barbell anymore. so I switch between a Smith machine or dumbbells. With dumbbells, I want a solid base with my feet. and I keep my head back. I sometimes let [my head] hang off the end of the bench. With these. I come down and I go to the outer portion of my chest. I don't go super wide; I keep more of a closer position. But I come down deep enough that I get a good stretch. I go up to not Quite a lock position, but close enough that I can get a total contraction. Offseason, I can go to 160 or 170 for 10 reps."
MACHINE INCLINES WARM UP: None
SETS: 3
REPS: 10-12
WEIGHT: 380*,470*, 470* *Include estimated 20 pounds for machine arms.
EQUIPMENT: Hammer Strength unilateral incline press
RANGE OF MOTION: (bottom) handles three Inches from chest, (top) near lockout
GRIP: pinkies near outer edge of handles, standard grip (thumb underneath. other fingers wrapped around top)
FOCUS: upper chest
INTENSIFIER: J or 2 forced reps at the end of sets
BREAKDOWN: "I don't use the Hammer too much compared to other guys. but I like to use it once every [chest] workout. The machine lets you get a stronger contraction. because sometimes it's hard to get that with free weights when you're balancing heavier weights. With these. It's basically the same thing as with the dumbbells: I don't go Quite to lockout I come down enough to stretch the pec muscles, and I squeeze it out with reps that are kind of Quick to keep the intensity alive."
CABLE CROSSOVERS WARM UP: None
SETS: 7
REPS: 12-15
WEIGHT: 80-70
EQUIPMENT: Cable crossover statIon. D-handles
RANGE OF MOTION: (start) arms parallel to the floor and even with torsO. S\\8htlY bent (fInIsh) handles nearly touchIng. arms slightly bent
GRIP: pinkies near outer edge of handles, standard grip (thumb underneath. other fingers wrapped around top)
FOCUS: upper and Inner chest
INTENSIFIER: FSHs (rests only 30 seconds between sets). drop set (weIght Ughtened from 60 to 10 after four sets), forced reps at the end of most sets
BREAKDOWN: "I usually do the sevens with these, and I just go for that killer pump oncl! those heavy compound pressIng movements are done.' make sure with these _ since I try to focus more on my upper chest than my lower -, stretch really deep on the back end and then when' bliog 'em forward 1 bring 'em up. So It kind of hits the upper chest . I don't really (ount repetItions on this. but 1 commonly do 12-15.I·m realLy trying to get that blood rush In there. sometimes I do five [sets}. sometimes six. sometimes seven,"
