Dexter Jackson Training Routine
Remember to consult your doctor before starting any diet and/or training program.
Shoulders
- Behind-the-Neck Military Press (Smith Machine)
- Set 1 245 lbs. x 10 reps
- Set 2 265 lbs. x 6-8 reps
- Set 3 275 lbs. x 6-8 reps
- Set 4 315 lbs. x 4-6 reps
- Side Laterals
- Set 1 50 lbs. x 10 reps
- Set 2 55 lbs. x 8-10 reps
- Set 3 55 lbs. x 8-10 reps
Arms
- Biceps
- Barbell Curls
- Preacher curls with ez-bar
- Single Arm dumbell Curls
- Triceps
- Tri-set superset
- Pushdowns with bar4 sets
- Dips or machine dips4 sets
- Pushdowns with rope4 sets
Legs
- Squats
- Set 1 405 lbs. x 10 reps
- Set 2 455 lbs. x 10 reps
- Set 3 495 lbs. x 10 reps
- Set 4 495 lbs. x 8-10 reps
- Hack Squats
- Set 1 4 plates a side x 8-10 reps
- Set 2 5 plates a side x 8-10 reps
- Set 3 6 plates a side x 8-10 reps
- Leg Extensions
- Set 1 250 lbs. x 30 reps (Drop sets)
- Set 2 250 lbs. x 30 reps (Drop sets)
- Set 3 250 lbs. x 30 reps (Drop sets)
- Leg Curls
- Set 1 70 lbs. x 7 reps per leg, 130 lbs. x 7-10 reps w/ both
- Set 2 70 lbs. x 7 reps per leg, 130 lbs. x 7-10 reps w/ both
- Set 3 70 lbs. x 7 reps per leg, 130 lbs. x 7-10 reps w/ both
- Set 4 70 lbs. x 7 reps per leg, 130 lbs. x 7-10 reps w/ both
