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The Blade Is Still Deadly! Total Body Workout – Part I

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  • The Blade Is Still Deadly! Total Body Workout – Part I

    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


    More...
    www.musculardevelopment.com
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