Bodybuilding.com - Dexter Jackson's Shredded Training Program: High-Voltage Intensity To Win!

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Dexter knows his body and is not afraid to mix things up if it means he'll make improvements...

At the pro level, it takes more than just genetics to be competitive at the Olympia, let alone win. Below is the pre-contest training program Dexter Jackson used to do what few bodybuilders have done - defeat the reigning Olympia Champion.

Dexter Jackson's Shredded Training Program: High-Voltage Intensity To Win!

By: MuscleTech

Article Summary:

When it comes to training, Dexter Jackson keeps it simple.

Below is the training program Dexter used to win the 2008 Olympia.

Dexter knows his body and is not afraid to mix things up.

When it comes to winning pro shows, Dexter Jackson is no stranger to getting his name called out as the champion. With 10 pro victories already under his belt, "The Blade" was destined to capture the Sandow - the only trophy that had eluded him all these years.

A victory at the 2008 Olympia would not only mean that Dexter would bank his 11th pro victory, it would forever immortalize him as one of the greatest bodybuilders to walk the face of the earth. Everybody that packed into the Orleans Arena - including the athletes - on Saturday, September 27, 2008 for the Olympia finals knew that it was Dexter's night.

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"The Blade" Was Destined To Capture The Sandow,
The Only Trophy That Had Eluded Him All These Years.

Destroying the stacked Olympia line-up the day before during pre-judging, Saturday's night show proved to be just for Dexter's fans and for the judges to confirm what they already knew - a new champion was going to be crowned that night.

RELATED VIDEO: DEXTER JACKSON CONTEST PREP

The 2008 Olympia Series:
Episode #3: Dexter Jackson!

In this episode, watch as Bob Cicherillo interviews Dexter Jackson as he was getting ready for the 2008 IFBB Olympia.

Click The Play Button To Start The Video.
Or Download Here:
Windows Media (40.8 MB)
[ Olympia: The Series Main Page ]

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Dexter's Pre-Contest Workout
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READING THIS WORKOUT LOG

Superset - Two exercises are performed consecutively without any rest.

Tri-Set - Three exercises are performed consecutively without any rest.

[ Learn More About Reading Workout Logs ]

Monday: 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

print Click Here For A Printable Log Of Monday: Quads.

Tuesday: 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

print Click Here For A Printable Log Of Tuesday: Chest & Calves.

Wednesday: Back

Lat Pulldowns: 4 sets of 8-10 reps
T-Bar Rows: 4 sets of 8-10 reps
Barbell Deadlifts: 4 sets of 8-10 reps
Seated Cable Rows: 3 sets of 8-10 reps

print Click Here For A Printable Log Of Wednesday: Back.

Thursday: 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

Superset:

Lying Leg Curls: 4 sets of 10 reps
Stiff-Legged Deadlift: 4 sets of 10 reps

print Click Here For A Printable Log Of Thursday: Shoulders & Hams.

Friday: 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:

Tricep Pushdowns: 3 sets of 8-10 reps
Dips: 3 sets of 8-10 reps
Rope Pushdowns: 3 sets of 8-10 reps

print Click Here For A Printable Log Of Friday: Biceps & Triceps.

Ab & Cardio Routine:

Crunches: 3 sets of 50 reps
Knee-ups: 3 sets of 40 reps
Cable Crunches: 3 sets of 30 reps

print Click Here For A Printable Log Of Ab & Cardio Routine.

Abs are worked every other training session or approximately 3 times per week. Dexter does 30 minutes of cardio 2 times per day (AM and PM session), 6 days a week.

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Mr Olympia, Dexter "The Blade" Jackson.

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Conclusion
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When it comes to training, Dexter Jackson keeps it simple, even when it came to prepping for the biggest competition of his career.

Dexter is a veteran of the sport, but even with all of his success he knows the importance of adjusting his training program to get the best results. Case in point, early on in his career Dexter had never done cardio and would rarely do any ab exercises.

RELATED ARTICLE

[ Click here to learn more. ]

Dexter's Back Workout!
To build a back that has barn-door width and 3-D thickness, there are 4 key exercises that must be a part of your weekly training session.

Author:
MuscleTech

But as he was getting up there in age, he saw the need to add cardio and abs to his pre-contest program for the first time - and that adjustment won him the Olympia crown. Dexter knows his body and is not afraid to mix things up if it means he'll make improvements each and every time he hits the stage.

Click Image To Enlarge.
When It Comes To Training,
Dexter Jackson Keeps It Simple.

If you are a pro or amateur bodybuilder or just want to get in shape, the same rules apply across the board - pay attention to what works for you and what doesn't and never be afraid to mix up your program. It worked for The Blade.