The Blade Is Still Deadly! Total Body Workout – Part I The Blade Is Still Deadly!
Total Body Workout – Part I
Training Chest, Bi’s, Quads and Calves With Dexter Jackson
Team MD’s Dexter Jackson is the odds-on favorite to win this year’s Arnold Classic. With three Arnold Classic wins under his belt, Dexter will try to tie Flex Wheeler’s record of four Arnold victories. History could be made this year in Columbus, and Dexter is just the man who could do it— because he’s had an amazing career and has been making history for years. Since turning pro in 1998 he’s won 16 pro shows, including the Mr. Olympia in 2008. His career has been one of unique excellence and unparalleled longevity— with the ability to improve at 43 years old and after 22 years of working out. The Blade has never looked sharper, and when Dexter won the Masters Mr. Olympia last December, he looked the best he had in his entire career: full, nasty dry and grainy. How does Dexter stay on top of his game? In Part I of MD’s exclusive online training feature, we look at what Dexter does for chest, biceps, quads and calves.
Monday: Chest and Biceps
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
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
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
Accueil 
