Dexter Jackson Workout Routine

Dexter Jackson is an American IFBB professional bodybuilder and the 2008 Mr. Olympia bodybuilding champion. He first competed professionally in the 1999 Arnold Classic,Night of Champions, and Mr. Olympia contests, placing 7th, 3rd, and 9th, respectively. Dexter has been featured in many fitness and bodybuilding articles, including being pictured on the cover of Muscular Development and Flex magazine.


BIO-DATA


  • Born Name :- Dexter Jackson
  • Nickname :- The Blade
  • Born :- November 25, 1969
  • Born Place / Residence :- Jacksonville, Florida, USA
  • Occupation :- IFBB Professional bodybuilder
  • Best Known For :- Winning the 2008 IFBB Mr. Olympia bodybuilding competition.
  • Religion :- Christian
  • Nationality :- American
  • Sun Sign :- Sagittarius

BODY MEASUREMENT 


  • Height :- 5 ft 6 in or 168 cm
  • Weight :- Contest– 98 kg or 216 pounds, Off Season– 104-107 kg or 230-236 pound
  • Chest :- 50 in or 127 cm
  • Arms / Biceps :- 22 in or 55 cm
  • Waist :- 34 in or 86 cm
  • Thighs :- 29 in or 74 cm
  • Neck :- 19 in or 48 cm
  • Eye Color :- Dark Brown

DIET 



7:30 am
Cardio ( 30 min)  on empty stomach 

Meal 1 ( 8:30 am) 
  • 12 oz fish (tilapia)
  • Bowl of grits
Meal 2 ( 10:30 a.m) 
  • Met-Rx shake
  • 2 scoops Protein Plus
Meal 3 ( 12:30 p.m) 
  • Stir-fry steak
  • White rice
  • Vegetables 
Meal 4 ( 3:30 p.m) 
  • Met-Rx shake
  • 2 scoops Protein Plus
Meal 5 ( 5:30 p.m) 
  • Met-Rx shake
  • 2 scoops Protein Plus
Meal 6 ( 7:30 p.m) 
  • Chicken breast 
  • Baked potato
Meal 7 ( 10:00 p.m) 
  • Carton of Egg Beaters Garden Vegetable variety (egg white product with peppers, celery & onions)

SUPPLEMENTS 


  • DHEA 200 mg 
  • Potassium 150 mg
  • Glutamine

ROUTINE 


Monday
Quads 

Tuesday 
Chest / Calves 

Wednesday 
Back

Thursday 
Shoulders / Hams

Friday 
Biceps / Triceps 

Saturday 
Abs / Cardio 

Sunday
Rest 


EXERCISES 



Monday ( Quads) 

  1. Leg Extensions ( 4 sets of 20-30 reps) 

  2. Squats ( 4 sets of 8-10 reps) 

  3. Hack Squat ( 4 sets of 8-10 reps) 

  4. Leg Extensions ( 3 sets of 10 reps) 


Tuesday ( Chest / Calves) 

  1. Barbell Bench Press ( 4 sets of 8-10 reps) 

  2. Incline DB Press ( 4 sets of 8-10 reps) 

  3. Standing Calf Raise ( 4 sets of 8-10 reps) 

  4. Seated Calf Raise ( 4 sets of 10-15 reps) 


Wednesday ( Back) 

  1. Lat Pulldown ( 4 sets of 8-10 reps) 

  2. T-Bar Rows ( 4 sets of 8-10 reps) 

  3. Barbell Deadlifts ( 4 sets of 8-10 reps) 

  4. Seated Cable Rows ( 3 sets of 8-10 reps) 


Thursday ( Shoulders / Hams) 

  1. Dumbbell Press ( 4 sets of 8-10 reps) 

  2. Incline Lying Side Laterals ( 3 sets of 8-10 reps) 

  3. Rear Delt Raise ( 4 sets of 8-10 reps)

     

  4. Seated Leg Curls ( 5 sets of 10 reps) 

  5. Lying Leg Curls ( 4 sets of 10 reps) 

  6. Stiff Legged Deadlifts ( 4 sets of 10 reps) 


Friday ( Biceps / Triceps) 

  1. EZ Barbell Curl ( 4 sets of 8-10 reps) 

  2. Hammer Curls ( 4 sets of 8-10 reps) 

  3. Preacher Curls ( 4 sets of 8-10 reps) 

  4. Triceps Pushdown ( 3 sets of 8-10 reps) 

  5. Dips ( 3 sets of 8-10 reps) 

  6. Rope Pushdowns ( 3 sets of 8-10 reps) 


Saturday ( Abs / Cardio) 

  1. Crunches ( 3 sets of 50 reps) 

  2. Knee-ups ( 3 sets of 40 reps) 

  3. Cable Crunches ( 3 sets of 30 reps) 

  4. Treadmill ( 30 min) 






Quote 
When you feel like giving up remember you started.
— Dexter Jackson 

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