What you need to know
Dexter Jackson diet plan and work out routine
Dexter Jackson bodybuilding training exercises
Dexter Jackson Mr. Olympia Fitness secret work out video
Dexter Jackson was born on born November 25, 1969 is a professional bodybuilder. He become Mr. Olympia, 2008 after defeating jay cutler. He become the 12th man to win the title. He also win these titles Arnold Classic, Australian Pro Grand Prix VIII, New Zealand Grand Prix, Russian Grand Prix and much more. Let us look at his training routine.
Height: 5 ft 6 inches or 168 cm
Weight: 245 pounds or 111 kg (Off Season)
230 pounds or 104 kg (Contest Weight)
Body Measurements:
Chest: 50-52″ Arms: 21.5″ Waist: 34″
Day 1: Quads
Day 2: Chest & Calves
Day 3: Back
Day 4: Shoulders & Hams
Day 5: Biceps & Triceps
Day 6: Ab & Cardio Routine:
Dexter Jackson diet plan and work out routine
Dexter Jackson bodybuilding training exercises
Dexter Jackson Mr. Olympia Fitness secret work out video
Dexter Jackson was born on born November 25, 1969 is a professional bodybuilder. He become Mr. Olympia, 2008 after defeating jay cutler. He become the 12th man to win the title. He also win these titles Arnold Classic, Australian Pro Grand Prix VIII, New Zealand Grand Prix, Russian Grand Prix and much more. Let us look at his training routine.
Height: 5 ft 6 inches or 168 cm
Weight: 245 pounds or 111 kg (Off Season)
230 pounds or 104 kg (Contest Weight)
Body Measurements:
Chest: 50-52″ Arms: 21.5″ Waist: 34″
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)
Eating plan
Meal 1: 8 egg whites, 1 yolk, 1 cup oatmeal or grits
Meal 2: 1 meal replacement shake, 1 baked potato
Meal 3: 8 oz chicken breast,
Meal 4: 1 meal replacement shake, 1 baked potato
Meal 5: 8 oz orange roughy or tilapia, green beans
Meal 6: Whey protein shake or 8 egg whites
Supplements: DHEA 200mg, Potassium 150mg, glutamine
I can't see how he can maintain his energy level much less building muscle mass and keep his appetite in check on this amount of food. I know the adding of the drugs is a huge help, BUT...
ReplyDeleteIts just precontest to get extremely ripped. Im sure his energy was compromised. The tren helps minimize muscle loss.
ReplyDelete