I just read in MuscleMag that Dexter Jackson trains each bodypart once a week spread out into 3 workout days. His lat workout is nothing more than 3-4 sets of Pulldowns OR Pull-ups, and 3-4 sets of Bent Rows OR One-arm DB Rows!
Since his best bodypart is trained with so little volume, I assume he trains every bodypart with low volume.
Does anyone know Dex’s full routine?
From my understanding Dex does approximately 4 exercises per bodypart, once a week.
I just caught a vid on youtube of his training, alot of chest, legs, arms, and only lat pulldown going halfway down for his back. I know in the past i’ve seen him deadlift a ton
Pulled this off a site
MONDAY
Quads: Squats - 4 sets x 8 to 10 reps
Hack squats - 4 sets x 8 to 10 reps
Leg extension - 4 sets x 20 to 25 reps
Lunges - 4 sets x 15-20 reps
TUESDAY
Chest: Flat Bench - 4 sets x 8 to 10 reps
Dumbell flies - 4 sets x 8 to 10 reps
Smith machine incline presses - 4 sets x 8 to 10 reps
WEDNESDAY
Back: Lat pull downs - 4 sets x 8 to 10 sets
Bent over rows - 4 sets x 8 to 10 reps
Seated dumbell rows - 4 sets x 8 to 10 reps
Deadlifts - 4 sets x 8 to 10 reps
THURSDAY
Hamstrings: Lying leg curls - 8 sets x 10 to 15 reps
Machine alternate single leg curls - 4 sets x 8 to 10 reps
Shoulders: Overhead dumbell presses - 4 sets x 8 to 10 reps
Single arm dumbell raises - 4 sets x 8 to 10 reps
Pec deck rear laterals - 4 sets x 12 to 15 reps
FRIDAY
Arms: Preacher curls - 4 sets x 12 to 15 reps
Barbell curls - 4 sets x 8 to 10 reps
Single arm machine alternate curls ? 4 sets x 8 to 10reps
Tris: Push downs - 4 sets x 12 to 15 reps
Dips - 4 sets x 8 to 10 reps
Rope push downs 4 sets x 8 to 10 reps
It needs to be remembered that that on-the-stand magazines use the names and pics of famous bodybuilders largely or often entirely as props.
It would hardly be unhread of for the article to have been written in reference to no particular bodybuilder at all, just as an article of the author’s idea of “another way to train that will sound a little different and new,” and on Dexter Jackson’s winning the Mr Olympia, then his name and pics get plugged in.
I don’t know for a fact that that did happen in this case, but that sort of thing does happen frequently with the magazines in question.
heres his training split for a couple years ago http://findarticles.com/p/articles/mi_m0KFY/is_5_23/ai_n14706860?tag=content;col1
shoulders
Behind-the-Neck Military Press (Smith Machine)
Set 1 245 lbs. x 10 reps Set 2 265 lbs. x 6-8 reps Set 3 275 lbs. x 6-8 reps Set 4 315 lbs. x 4-6 reps Side Laterals
Set 1 50 lbs. x 10 reps Set 2 55 lbs. x 8-10 reps Set 3 55 lbs. x 8-10 reps
Arms Biceps
Barbell Curls
Preacher curls with ez-bar
Single Arm dumbell Curls
Triceps
Tri-set superset
Pushdowns with bar4 sets Dips or machine dips4 sets Pushdowns with rope4 sets
LegsSquats
Set 1 405 lbs. x 10 reps
Set 2 455 lbs. x 10 reps
Set 3 495 lbs. x 10 reps
Set 4 495 lbs. x 8-10 reps
Hack Squats
Set 1 4 plates a side x 8-10 reps
Set 2 5 plates a side x 8-10 reps
Set 3 6 plates a side x 8-10 reps
Leg Extensions
Set 1 250 lbs. x 30 reps (Drop sets)
Set 2 250 lbs. x 30 reps (Drop sets)
Set 3 250 lbs. x 30 reps (Drop sets)
Leg Curls
Set 1 70 lbs. x 7 reps per leg, 130 lbs. x 7-10 reps w/ both
Set 2 70 lbs. x 7 reps per leg, 130 lbs. x 7-10 reps w/ both
Set 3 70 lbs. x 7 reps per leg, 130 lbs. x 7-10 reps w/ both
Set 4 70 lbs. x 7 reps per leg, 130 lbs. x 7-10 reps w/ both
shoulders
Behind-the-Neck Military Press (Smith Machine)
Set 1 245 lbs. x 10 reps Set 2 265 lbs. x 6-8 reps Set 3 275 lbs. x 6-8 reps Set 4 315 lbs. x 4-6 reps Side Laterals
Set 1 50 lbs. x 10 reps Set 2 55 lbs. x 8-10 reps Set 3 55 lbs. x 8-10 reps
Arms Biceps
Barbell Curls
Preacher curls with ez-bar
Single Arm dumbell Curls
Triceps
Tri-set superset
Pushdowns with bar4 sets Dips or machine dips4 sets Pushdowns with rope4 sets
LegsSquats
Set 1 405 lbs. x 10 reps
Set 2 455 lbs. x 10 reps
Set 3 495 lbs. x 10 reps
Set 4 495 lbs. x 8-10 reps
Hack Squats
Set 1 4 plates a side x 8-10 reps
Set 2 5 plates a side x 8-10 reps
Set 3 6 plates a side x 8-10 reps
Leg Extensions
Set 1 250 lbs. x 30 reps (Drop sets)
Set 2 250 lbs. x 30 reps (Drop sets)
Set 3 250 lbs. x 30 reps (Drop sets)
Leg Curls
Set 1 70 lbs. x 7 reps per leg, 130 lbs. x 7-10 reps w/ both
Set 2 70 lbs. x 7 reps per leg, 130 lbs. x 7-10 reps w/ both
Set 3 70 lbs. x 7 reps per leg, 130 lbs. x 7-10 reps w/ both
Set 4 70 lbs. x 7 reps per leg, 130 lbs. x 7-10 reps w/ both
shoulders
Behind-the-Neck Military Press (Smith Machine)
Set 1 245 lbs. x 10 reps Set 2 265 lbs. x 6-8 reps Set 3 275 lbs. x 6-8 reps Set 4 315 lbs. x 4-6 reps Side Laterals
Set 1 50 lbs. x 10 reps Set 2 55 lbs. x 8-10 reps Set 3 55 lbs. x 8-10 reps
Arms Biceps
Barbell Curls
Preacher curls with ez-bar
Single Arm dumbell Curls
Triceps
Tri-set superset
Pushdowns with bar4 sets Dips or machine dips4 sets Pushdowns with rope4 sets
LegsSquats
Set 1 405 lbs. x 10 reps
Set 2 455 lbs. x 10 reps
Set 3 495 lbs. x 10 reps
Set 4 495 lbs. x 8-10 reps
Hack Squats
Set 1 4 plates a side x 8-10 reps
Set 2 5 plates a side x 8-10 reps
Set 3 6 plates a side x 8-10 reps
Leg Extensions
Set 1 250 lbs. x 30 reps (Drop sets)
Set 2 250 lbs. x 30 reps (Drop sets)
Set 3 250 lbs. x 30 reps (Drop sets)
Leg Curls
Set 1 70 lbs. x 7 reps per leg, 130 lbs. x 7-10 reps w/ both
Set 2 70 lbs. x 7 reps per leg, 130 lbs. x 7-10 reps w/ both
Set 3 70 lbs. x 7 reps per leg, 130 lbs. x 7-10 reps w/ both
Set 4 70 lbs. x 7 reps per leg, 130 lbs. x 7-10 reps w/ both
i doubt the routines given in the magizines are true. I mean if Dexter,Ronnie, and all those guys made their plan of attack public then anyone who follows the plan will be an exact copy and mr. o wouldnt be special
its like someone who makes a billion dollars selling shit, they wont tell you how they did it because they dont want any competition using their proven methods
like, on bodybuilding.com i saw that jay cutler only does 3 sets of 8 on dumbell shoulder press
fuck all the mags
WAKE UP, REFUSE,AND RESIST
Magazine articles from or about pro’s are mostly ghost-written bs…
Thanks Flexb! That’s more like it!
Bill, what you describe is one of the reasons I stopped reading the muscle “comics” years ago. LOL
But in the past few months I’ve picked up reading MuscleMag (mainly because I do artwork for it). The particular article I mentioned above highlighted and compared the back routines of 5 pros. I had previously known of Lee Priest’s routine, and the article backed up my knowledge, so I assumed Dex Jackson’s was factual as well.
I should probably acknowledge that the Jackson routine therein was probably an off-season cycle or similar, and not what he does all the time.
Thanks guys.
Good to know that an effort was likely made towards having some factual basis in this case. It makes sense that this is better described as what he does sometimes or has done at one time, rathe than being all the time.
On the question of whether a pro bb’er would reveal his training routine: personally I kind of doubt any reluctance. I imagine few attribute their success to their specific routine and few would think others, otherwise failing to match them, would match or surpass them if only having their routine. Most I expect attribute their success to their gifts and their hard work, not to having a secret training method.
[quote]Ct. Rockula wrote:
i doubt the routines given in the magizines are true. I mean if Dexter,Ronnie, and all those guys made their plan of attack public then anyone who follows the plan will be an exact copy and mr. o wouldnt be special
its like someone who makes a billion dollars selling shit, they wont tell you how they did it because they dont want any competition using their proven methods
like, on bodybuilding.com i saw that jay cutler only does 3 sets of 8 on dumbell shoulder press
fuck all the mags
WAKE UP, REFUSE,AND RESIST[/quote]
Even if we knew what Ronnie did day in and day out, no one would look like him. There’s a lot more to it than simply their training style. Those guys have elite genetics, and their training style also doesn’t take into consideration their diet/supplementation plan.
I think Muscular Development deserves a fighting chance at actually being a good magazine.
DG
[quote]Dirty Gerdy wrote:
I think Muscular Development deserves a fighting chance at actually being a good magazine.
DG[/quote]
No fight needed. They are the best and have been for a while now.
[quote]Professor X wrote:
Dirty Gerdy wrote:
I think Muscular Development deserves a fighting chance at actually being a good magazine.
DG
No fight needed. They are the best and have been for a while now.[/quote]
They’d be THE best if they had me doing illustration for them. 
LOL
Side note:
When I first started doing freelance illustration work for MuscleMag several years ago, I also did some small work for another BB magazine, and even had Flex interested in my work. Then Bob Kennedy threatened me on the phone with, “If I find out you’re doing work for any of my competitors, I’ll stop giving you work”. I had never told him I did other work. I think he either saw it, or assumed it.
Needless to say, I stopped doing work for other mags immediately. 
Bob’s a great guy and has always been very complimentary of my work.
[quote]Iron Dwarf wrote:
Professor X wrote:
Dirty Gerdy wrote:
I think Muscular Development deserves a fighting chance at actually being a good magazine.
DG
No fight needed. They are the best and have been for a while now.
They’d be THE best if they had me doing illustration for them.
LOL
Side note:
When I first started doing freelance illustration work for MuscleMag several years ago, I also did some small work for another BB magazine, and even had Flex interested in my work. Then Bob Kennedy threatened me on the phone with, “If I find out you’re doing work for any of my competitors, I’ll stop giving you work”. I had never told him I did other work. I think he either saw it, or assumed it.
Needless to say, I stopped doing work for other mags immediately.
Bob’s a great guy and has always been very complimentary of my work.
[/quote]
your the dood that draws up all of the cartoons like your avatar?
Thats awesome man! lol I’ve always liked reading those in musclemag.
Aside from that tho, MD > MM :S lol
DG
[quote]MeinHerzBrennt wrote:
Ct. Rockula wrote:
i doubt the routines given in the magizines are true. I mean if Dexter,Ronnie, and all those guys made their plan of attack public then anyone who follows the plan will be an exact copy and mr. o wouldnt be special
its like someone who makes a billion dollars selling shit, they wont tell you how they did it because they dont want any competition using their proven methods
like, on bodybuilding.com i saw that jay cutler only does 3 sets of 8 on dumbell shoulder press
fuck all the mags
WAKE UP, REFUSE,AND RESIST
Even if we knew what Ronnie did day in and day out, no one would look like him. There’s a lot more to it than simply their training style. Those guys have elite genetics, and their training style also doesn’t take into consideration their diet/supplementation plan.
[/quote]
the genetics part is an okay point
but it is just as easy to find a mag or website that claims to have the diet,supplements and workout that he uses, i was implying that part lol,
[quote]Bill Roberts wrote:
Good to know that an effort was likely made towards having some factual basis in this case. It makes sense that this is better described as what he does sometimes or has done at one time, rathe than being all the time.
On the question of whether a pro bb’er would reveal his training routine: personally I kind of doubt any reluctance. I imagine few attribute their success to their specific routine and few would think others, otherwise failing to match them, would match or surpass them if only having their routine. Most I expect attribute their success to their gifts and their hard work, not to having a secret training method.[/quote]
but dont you think that a mag could pay a bber to say theyre using a certain routine, just to get people to buy?