Johnnie Otis Jackson better known as Johnnie Jackson is an American International Federation of Bodybuilding and Fitness (IFBB) professional bodybuilder. He won 2006 IFBB Montreal Pro Champion with first position. He is a great weightlifter and one of the Strongest Bodybuilder. He dead-lifted 832 lbs raw in an competition in 2012. "To be the best, you've got to train to beat the best," says Johnnie Jackson. Let us look at Johnnie Jackson's Bodybuilding training routine.Height: 5 ft 8 in or 172 cm
Contest Weight: 255 pounds
Off-Season Weight: 275 pounds
Biceps: 23 inches
Chest: 57 inches
Waist: 32 inches
Johnnie Jackson Workout routine
Chest Exercise:
- Incline Barbell press: 3 sets of 8-12 reps
- Flat Multi-grip barbell press: 4 sets of 8-12 reps
- Decline Barbell Press: 4 sets of 10-12 reps
- Weighted Dips: 4 drop sets with Chains to failure
- Superset Peck Deck Flys with Machine presses: 4 sets of 15 reps Machine chest presses to failure
- Cable Flys: 3 sets to failure
Back Exercise:
- Dead-lift: 4 sets of 6-4 reps
- Weighted Pullup: 3 sets of 20 reps
- Barbell Row: 3 sets of 10 reps
- Seated Cable Row: 3 sets of 10 reps
- Pull-down: 3 sets of 10 reps
- Back Extension: 3 sets of 15 reps
Arms Exercise:
- Standing dumbbell curls 3 sets of 8 reps
- Standing barbell curls 3 sets of 12 reps
- Preacher curls 3 sets of 12 reps
- Triceps push-downs 3 sets of 15 reps
- Seated dip machine 3 sets of 15 reps
- Rope push-downs 4 sets of 12 reps
Check out: Branch Warren Workout routine and Diet plan
Legs Exercise:
- Leg Extensions: 2 sets of 25-30 reps for warm-up then 4 sets of 15-20 reps
- Barbell Squat: 5-6 sets of 15-20 reps
- Hack Squat: 3 sets of 10 reps
- Leg Press: 4 sets of 25 reps
- Lying Leg Curl: 4 sets of 15 reps
- Seated leg curls: 3 sets of 15 reps
Shoulders Exercise:
- Military press: 2 warm-up sets and then 3 sets of 10 reps
- Dead lift: 4-5 heavy sets of 5-8 reps
- Dumbbell front raises: 3 sets of 8 reps
- Squats 3 sets of 12 reps
- Side laterals 3 sets of 8-12 reps
- Upright rows 3 sets of 12 reps
Diet Plan
For diet I eat 7 or 8 meals a day, every 2-3 hours. It will keep my metabolism fast and makes dieting more efficient. I eat clean, so the body gets the nutrients it needs, so I can feed my muscles and they can repair and then grow.
I starts my day with 8 eggs and about 3 cups of grits with 2 pieces of wheat toast and an eight-ounce steak in Breakfast. 10 ounces of chicken and 2 ½ cups of white rice for next meal. For post Workout 10-ounce steak and 12 ounces of yams or sweet potatoes.
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