Dexter Jackson Workout routine and Diet Plan

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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″

 

 

Exercises Training routine

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