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Dexter Jackson's Workout Routine

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Dexter Jackson

Day 1: Quads

Leg Extensions: 4 sets of 20-30 reps
Squats: 4 sets of 8-10 reps
Hack Squats: 4 sets of 8-10 reps
Leg Extensions: 3 sets of 10 reps


Day 2: Chest & Calves

Barbell Bench Press: 4 sets of 8-10 reps
Incline Dumbbell Press: 4 sets of 8-10 reps
Dumbbell Flyes: 4 sets of 8-10 reps
Standing Calf Raises: 4 sets of 8-10 reps
Seated Calf Raises: 4 sets of 10-15 reps

 

Day 3: Back

Lat Pull-downs: 4 sets of 8-10 reps
T-Bar Rows: 4 sets of 8-10 reps
Barbell Dead-lifts: 4 sets of 8-10 reps
Seated Cable Rows: 3 sets of 8-10 reps


Day 4: Shoulders & Hams

Dumbbell Press: 4 sets of 8-10 reps
Incline Lying Side Laterals: 3 sets of 8-10 reps
Rear Delt Raises: 4 sets of 8-10 reps
Seated Leg Curls: 5 sets of 10 reps
Super-set: Lying Leg Curls: 4 sets of 10 reps
Stiff-Legged Dead lift: 4 sets of 10 reps

 

Day 5: Biceps & Triceps

EZ-Bar Curls: 4 sets of 8-10 reps
Hammer Curls: 4 sets of 8-10 reps
Preacher Curls: 4 sets of 8-10 reps
Tri-Set: Triceps Push-downs: 3 sets of 8-10 reps
Dips: 3 sets of 8-10 reps
Rope Push-downs: 3 sets of 8-10 reps


Day 6: Ab & Cardio Routine:

Crunches: 3 sets of 50 reps
Knee-ups: 3 sets of 40 reps
Cable Crunches: 3 sets of 30 reps


Day 7: Off (Rest) 

Dexter performing triceps cable push downs

Dexter Jackson with Joe Weider at 2009 Mr. Olympia

Dexter Jackson on stage

Dexter Jackson before and after

         Before                                                           After

 

 

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