Jay Culter’s workout (bodybuilder, not the quarterback)
Triceps:
Push-down – 3 sets, 12-15 reps
One-arm rope extensions – 3 sets, 12-15 reps
Close grip bench – 3 sets, 12-15 reps
Lying extensions – 7 sets, 12-15 reps
Chest:
Bench – 3 sets, 8-10 reps
Incline dumbbell bench – 3 sets, 10-12 reps
Cable crossover – 3 sets, 10-12 reps
Dumbbell pullover – 3 sets, 10-12 reps
Incline dumbbell flye – 3 sets, 6-10 reps
Calves:
Standing calf raises – 3 sets, 10-12 reps
Seated calf raises – 3 sets, 10-12 reps
Donkey calf raises – 3 sets, 8-10 reps
Shoulders:
Seated lateral raises -3 sets, 10-12 reps
Seated dumbbell press – 4 sets, 10-12 reps
Upright rows – 3 sets,10-12 reps
Machine rear lateral – 3 sets, 10-12 reps
Standing cable rear lateral – 3 sets, 10-12 reps
Dumbbell shrugs – 3 sets,10-12 reps
Barbell shrugs – 3 sets,10-12 reps
Legs:Leg extensions -4 sets, 10 reps
Leg press – 3 sets, 15-20 reps
Hack squat – 3 sets, 8-10 reps
Smith machine squat – 4 sets, 8-10 reps
Standing lunge – 2 sets, 8 reps per leg
Lying leg curls – 3 sets,10 reps
Seated leg curls – 3 sets,10 reps
