Dexter “The Blade” Jackson, with his chiseled physique and unrivaled discipline, has carved out a niche for himself in the world of professional bodybuilding.
Over the years he has earned numerous accolades, cementing his legacy in the sport.
Including winning the most prestigious title in bodybuilding Mr. Olympia in 2008.
The moniker ‘The Blade’ is not just a catchy alias, but a testament to his razor-sharp definition and consistency that cuts through the competition.
A significant contributor to his success is his meticulous workout routine, which has been fine-tuned over years of training.
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This article aims to delve into the specifics of Dexter Jackson’s workout routine, shedding light on the daily regimen that shapes ‘The Blade’.
Dexter Jackson’s Workout Routine
Dexter Jackson’s workout routine is not a secret formula, but it’s the result of tireless dedication, relentless discipline, and meticulous execution.
As ‘The Blade’, his lean, chiseled physique is the outcome of a carefully outlined weekly training split that targets each muscle group optimally for growth and definition.
Workout Split Overview:
Dexter Jackson follows a 6-day workout split, giving each body part its own dedicated day in the routine:
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- Day 1: Legs
- Day 2: Back
- Day 3: Shoulders
- Day 4: Arms
- Day 5: Chest
- Day 6: Cardio and Abs
- Day 7: Rest
This split ensures that each muscle group has enough recovery time before the next training session, allowing them to grow and reducing the risk of injury. The seventh day is allocated for rest, emphasizing the importance of recovery in achieving a body like ‘The Blade’.
Now, let’s delve deeper into each day’s workout routine and understand how Dexter Jackson structures his exercises, sets, and reps.
Day 1: Legs
Dexter Jackson’s leg day workout is a blend of heavyweight and high-rep exercises, aiming to target all areas of the legs for comprehensive development.
His routine includes:
- Squats: 4 sets of 12, 10, 8, 6 reps. This foundational compound exercise targets the entire lower body, with a special emphasis on the quads, hamstrings, and glutes.
- Leg Press: 4 sets of 20 reps. Another compound move, the leg press primarily targets the quads, along with the hamstrings and glutes.
- Leg Extensions: 4 sets of 20 reps. This isolation exercise focuses on the quads, offering a great way to finish off the muscle group after the heavier lifts.
- Lying Leg Curls: 4 sets of 12, 10, 8, 6 reps. This movement targets the hamstrings, balancing out the quad-focused exercises.
- Stiff-Legged Deadlift: 4 sets of 12, 10, 8, 6 reps. Another hamstring-focused exercise, this also engages the glutes and lower back.
- Standing Calf Raises: 4 sets of 20 reps. This exercise isolates the calves, a smaller but crucial muscle group in the lower body.
- Seated Calf Raises: 4 sets of 20 reps. This variation also targets the calves but allows for a different angle of engagement.
Dexter’s leg day is grueling, but his commitment to such a rigorous routine is a key component in achieving his renowned physique.
Day 2: Back
Dexter’s back workout emphasizes the importance of developing all areas of the back for a complete, well-rounded physique. His routine consists of:
- Deadlift: 4 sets of 12, 10, 8, 6 reps. This compound exercise is a powerful tool for overall back development.
- Lat Pulldowns: 4 sets of 12 reps. This exercise targets the lats, contributing to that coveted V-shaped upper body.
- Barbell Row: 4 sets of 12 reps. The barbell row is a comprehensive back exercise that hits the lats, middle back, and traps.
- Seated Cable Row: 4 sets of 12 reps. This movement isolates the middle back.
- Hyperextensions: 3 sets of 15 reps. This exercise primarily targets the lower back, essential for overall back development.
Day 3: Shoulders
Dexter’s shoulder routine focuses on developing well-defined, balanced shoulders. His workout includes:
- Seated Barbell Press: 4 sets of 12, 10, 8, 6 reps. This compound exercise targets the entire shoulder region.
- Lateral Raises: 4 sets of 12 reps. This isolation exercise specifically targets the middle deltoids.
- Front Raises: 4 sets of 12 reps. This move isolates the anterior (front) deltoids.
- Rear Delt Flyes: 4 sets of 12 reps. This exercise targets the posterior (rear) deltoids, ensuring a balanced shoulder workout.
- Shrugs: 4 sets of 12 reps. This exercise primarily hits the traps.
Day 4: Arms
For arms, Dexter focuses on hitting the biceps and triceps with a mix of compound and isolation exercises:
- Close-Grip Bench Press: 4 sets of 12, 10, 8, 6 reps. This compound move targets the triceps.
- EZ Bar Curl: 4 sets of 12, 10, 8, 6 reps. This exercise primarily targets the biceps.
- Skull Crushers: 4 sets of 12 reps. This triceps-focused exercise is an excellent addition to any arm workout.
- Hammer Curls: 4 sets of 12 reps. Hammer curls target the biceps and the brachialis, a muscle of the upper arm.
- Triceps Pushdown: 4 sets of 12 reps. This move isolates the triceps.
- Concentration Curls: 4 sets of 12 reps. This isolation exercise targets the peak of the biceps.
Day 5: Chest
Dexter’s chest workout includes exercises that target the pectoral muscles from various angles:
- Incline Bench Press: 4 sets of 12, 10, 8, 6 reps. The incline press targets the upper chest.
- Flat Bench Press: 4 sets of 12, 10, 8, 6 reps. This exercise targets the middle and lower chest.
- Decline Bench Press: 4 sets of 12 reps. The decline press emphasizes the lower chest.
- Dumbbell Flyes: 4 sets of 12 reps. This exercise provides a strong stretch and contraction for the chest muscles at the top and bottom of the movement, respectively.
Day 6: Cardio and Abs
Dexter’s sixth workout day is dedicated to cardio and abs. The routine includes:
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- Cardio: 30 minutes of moderate-intensity cardio on the treadmill or elliptical. Cardio is crucial for maintaining cardiovascular health and aiding fat loss.
- Crunches: 3 sets of 25 reps. Crunches are a staple ab exercise.
- Leg Raises: 3 sets of 25 reps. These target the lower abs.
- Oblique Crunches: 3 sets of 25 reps. These work the obliques, or side abs.
Day 7: Rest
After six intense days of training, Dexter’s seventh day is a well-earned rest day.
Rest is crucial for muscle repair, recovery, and growth.
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Without adequate rest, the risk of injury increases, and the benefits of the previous days’ workouts may be compromised.
Rest is as important as the workouts themselves in Dexter’s routine.
Dexter Jackson’s Diet
Dexter Jackson’s physique isn’t solely built in the gym.
A significant part of his success can be attributed to his disciplined approach to nutrition.
Jackson’s diet plays a pivotal role in fueling his intense workouts, supporting muscle recovery, and maintaining his lean physique.
The ‘Blade’s’ diet strategy is as meticulously planned as his workout routine, emphasizing the importance of nutritive balance and regulated portion sizes.
Let’s delve into the specifics of Dexter Jackson’s diet plan, understanding what it takes to fuel a body like ‘The Blade’.
A typical day of eating for Dexter Jackson involves multiple meals spaced throughout the day, each carefully designed to provide the necessary nutritional balance.
Here’s a glimpse into his everyday diet:
- Breakfast: Jackson kick-starts his day with a protein-rich breakfast that includes egg whites, turkey bacon, and oatmeal. This meal aids in muscle recovery and provides sustained energy for the day ahead.
- Mid-Morning Snack: His mid-morning snack usually consists of grilled chicken and brown rice. This meal provides a balanced mix of protein for muscle repair and complex carbohydrates for sustained energy.
- Lunch: For lunch, Dexter prefers lean proteins and vegetables. A typical lunch might include grilled fish or chicken, coupled with a serving of green vegetables like broccoli or asparagus.
- Mid-Afternoon Snack: His mid-afternoon snack mirrors his mid-morning regimen, often consisting of a protein source such as grilled chicken or fish, along with complex carbs.
- Dinner: Dinner is usually a lean protein source like fish or chicken, combined with a serving of vegetables and complex carbs like sweet potatoes or brown rice.
- Late-Night Snack: Before retiring for the night, Jackson consumes a late-night snack, often a protein shake, to ensure his muscles have nutrients to repair and grow overnight.
This meticulous dietary regimen, coupled with his intensive workout routine, helps Dexter maintain his ripped physique and high performance level.
By prioritizing quality, nutrient-dense foods, and maintaining a consistent eating schedule, Jackson ensures that his body is optimally fueled and recovered for his taxing training sessions.
Conclusion
Dexter Jackson’s workout routine and diet plan are clear demonstrations of his commitment to the sport.
His meticulous planning, discipline, and consistency have paid off by earning him the nickname ‘The Blade’ and making him one of the top bodybuilders in the world.
His intense six-day workout, combined with a rest day for proper muscle recovery, and a nutrient-dense, balanced diet, all contribute to his outstanding physique and performance.
While his regimen may be challenging to follow, it provides valuable insights into the level of dedication and hard work required to excel in bodybuilding.
It’s a reminder that achieving a physique like ‘The Blade’ takes more than just time in the gym; it also entails meticulous attention to diet and recovery.
Frequently Asked Questions
Q1: How many days per week does Dexter Jackson workout?
A1: Dexter Jackson typically works out six days a week, dedicating each day to a different muscle group. His seventh day is a rest day, which is crucial for muscle recovery and growth.
Q2: What is Dexter Jackson’s diet plan?
A2: Dexter Jackson’s diet plan consists of multiple meals throughout the day, featuring a balance of proteins, complex carbohydrates, and vegetables. His meals typically include egg whites, turkey bacon, oatmeal, grilled chicken, brown rice, and green vegetables.
Q3: Why is Dexter Jackson called ‘The Blade’?
A3: Dexter Jackson earned the nickname ‘The Blade’ due to his incredibly sharp and cut physique, which sets him apart in the world of professional bodybuilding.
Q4: What exercises does Dexter Jackson include in his workout routine?
A4: Dexter Jackson’s workout routine includes a variety of strength and cardiovascular exercises. The routine is split over six days, each targeting a different muscle group and includes exercises such as bench press, curls, skull crushers, cardio, and crunches.
Q5: How important is rest in Dexter Jackson’s workout routine?
A5: Rest is an integral part of Jackson’s workout routine. After six days of intense training, he takes a rest day to allow his muscles to repair, recover, and grow. Without adequate rest, the risk of injury increases and the benefits of the workouts may be compromised.
Q6: Does Dexter Jackson take any supplements?
A6: While the document doesn’t mention specific supplements, many professional bodybuilders like Dexter Jackson supplement their diets with protein powders, vitamins, and other nutritional supplements to support their intense training and recovery needs. It’s always recommended to consult a healthcare professional before starting any supplement regimen.
