Incline Dumbell Press (3 sets x 10 reps):

Notes: This is the movement that makes Jay’s chest seem to explode out of his skin. It hits the biggest portion of the chest – the upper region. It also hits the middle and inside to outside portions of the pecs. Few muscles are more impressive than a full, armor-plated chest that extends all the way up to the shoulders.

Technique: Lie back on the incline bench with dumbells in each hand and palms facing forward. With your arms locked out and up overhead, begin your movement by lowering the dumbells in between the upper and middle of the chest. Control the weight on the way down, taking approximately two seconds to get to the bottom of the movement and then explode up in a controlled fashion. This will force your muscles to failure, which leads to new growth!

Flat Dumbell Press (3 sets x 10 reps):

Notes: No single exercise gives Jay Cutler’s upper body more overall development than flat bench-pressing movements. The result is thick mass, bone-crushing strength and hard, dense muscles.

Technique: Lie on a flat bench with your feet firmly planted on the ground. Just like the incline dumbell press, you’ll be holding dumbells in each hand with palms facing forward. With your arms locked out and up overhead, begin your movement by lowering the dumbells in between the upper and middle of the chest. Control the weight on the way down, taking approximately two seconds to get to the bottom of the movement and then explode up in a controlled fashion.

Decline Dumbell Press (3 sets x 10 reps):

Notes: The decline press gives Mr. Olympia’s chest that sharp, cut look towards the bottom and is what completes the chest separation from the abs. It rounds out the chest, helps to make it look fuller and gives it more thickness than the flat or incline movements can.

Technique: With the bench at about a 30-degree angle, start with the dumbells just outside of your upper chest and press them up towards the midline until they almost touch in the center. Then lower the dumbells back down in a slow and controlled manner.

Barbell Curls (3 sets x 10 reps):

Notes: Explosive as biceps may be, they also tire quickly. Jay uses just a few, high-intensity sets where he can really exhaust the muscles from different angles. This is enough to trigger the growth response you need for freaky guns.

Technique: With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Without swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top to pull as much blood into the area as possible for a great pump. Lower the weight slowly, resisting all the way down until your arms are nearly straight.

Dumbell Curls (3 sets x 10 reps):

Notes: For overall mass, dumbell curls are a must for Jay Cutler. It allows him to achieve a full range of motion while getting a maximal stretch at the bottom of the movement. Keep the form strict and you’ll get a crazy sleeve-splitting pump.

Technique: Hold two dumbells with arms extended down. Curl the dumbells up and out with both hands and turn your wrists as the weights are raised. This will help you squeeze your biceps to a fuller contraction and will force a bigger peak to your guns. Then, slowly return to the start position, resisting all the way down.

Dumbell Preacher Curls (3 sets x 10 reps):

Notes: Jay considers this exercise an isolating movement as it really focuses stress on the peak, which is found on the short head of the bicep and adds to fullness at the lower portion of this muscle. It is also one of the best movements for enhancing overall size.

Technique: Using a regular preacher bench, hold the dumbell with an underhand grip while locking your elbow firmly in place in an extended position on the bench. Slowly curl the dumbell up, trying to touch the shoulder of the arm being worked. Make sure to squeeze your bicep at the peak of the contraction. This will force maximum blood into the area, exposing snake-like vascularity!