Dexter Jackson: Workout Part 2

Dexter's Deltoid, Triceps, Calves, Back & Hamstring Workout

Thursday: Deltoids, Triceps & Calves

Seated Dumbbell Presses

Warm-ups: 50 x 10, 60 x 10, 70 x 10, 80 x 10

Sets: 100 x 10, 110 x 10, 125 x 10

Seated Lateral Raise Machine

Warm-ups: 70 x 15, 90 x 15

Sets: 110 x 12-15, 130 x 12-15, 150 x 12-15

Rear Laterals on Pec Flye Machine (facing into pad)

Warm-ups: 50 x 10, 80 x 10-15

Sets: 110 x 10-15, 130 x 10-15, 150 x 10-15

Calves: Same workout as Tuesday

Friday: Back and Hamstrings

Lat Pulldowns (wide overhand grip, to front)

Warm-ups: 100 x 10, 160 x 10

Sets: 220 x 10, 260 x 10, 290 x 10, 310 x 8-10

Deadlifts

Warm-ups: 135 x 10, 225 x 10, 275 x 10

Sets: 315 x 10, 315 x 10, 365 x 10

“Corner” T-bar Rows Using Olympic Barbell

Warm-ups: 135 x 10, 180 x 10, 225 x 10

Sets: 270 x 10, 315 x 8-10, 360 x 8-10

*Dexter keeps his waist tight and his lower back arched, and tries to make his lower lats do most of the work.

Lying Leg Curls*

Warm-ups: 50 x 15, 70 x 10

Sets: 80 x 10-15, 80 x 10-15, 80 x 10-15

*His form on this is a little different. Dexter squeezes his feet together on either side of the roller pad as if he is trying to hold on to a dumbbell between his feet. This style keeps far more tension on the hams and forces extremely strict form— thus there is no need for excessive weight.

Kneeling Single-Leg Curls (plate-loading Cybex model)

Warm-ups: 25 x 10, 25 x 10 (each leg)

Sets: 50 x 10, 60 x 10, 85 x 8-10

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