Dexter Jackson: Workout - Part 1

 Chest, Biceps, Quads & Calves



Monday: Chest and Biceps
DEX-MARCH-ISSUE-INS1
Incline Presses on Smith Machine
Warm-ups: 135 x 15, 225 x 15, 225 x 10
Sets: 315 x 10, 365 x 8-10, 365 x 8-10

Flat Barbell Bench Presses
Warm-ups: 135 x 10, 225 x 10
Sets: 315 x 10, 365 x 8-10, 365 x 8-10

Flat Bench Dumbbell Flyes
 Warm-ups: 50 x 10, 60 x 10, 60 x 10, 70 x 10
Sets: 80 x 10, 90 x 8-10, 80 x 8-10

Seated Machine Preacher Curls
Warm-ups: 70 x 10, 90 x 10, 110 x 10
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Sets: 130 x 10, 150 x 10, 170 x 10

Seated Overhead Curl Machine (unilateral, plate-loading)
Warm-ups: 50 x 10, 70 x 10, 90 x 10
Sets: 100 x 10, 140 x 10, 160 x 8-10, 180 x 8-10

Tuesday: Quads & Calves
Leg Extensions
Warm-ups: 50 x 20, 80 x 20, 110 x 20
Sets: 140 x 20, 170 x 20, 210 x 15-20

Leg Presses
Warm-ups: 585 x 10, 765 x 10
Sets: 945 x 10, 1,125 x 10, 1,305 x 10, 1,485 x 10, 1,665 x 10*

Superset: Front Squats on Smith Machine with Leg Extensions
Warm-up: Front Squats 135 x 10, 225 x 10
Supersets:
Squats 225 x 10 to extensions 130 x 20
Squats 275 x 10 to extensions 130 x 20
Squats 275 x 10 to extensions 130 x 20

Walking Dumbbell Lunges
3 sets up and down gym’s “lunging lane” with 50s

DEX-MARCH-ISSUE-INS3
Superset: Standing Calf Raises and Seated Calf Raises
Warm-up: Standing calf raises 70 x 15, 100 x 15, 150 x 15, seated raises 45 x 15
Standing raises 200 x 10-15, seated raises 90 (two 45-pound plates) x 10-15
Standing raises 250 x 10-15, seated raises 135 x 10-15
Standing raises 300 x 10-15, seated raises 180 x 10-15




Fonte: http://www.musculardevelopment.com/