Dexter Jackson 2008 Mr. Olympia Workout

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 

Tuesday: Chest & Calves

 Barbell Bench Press: 4 Sets of 8-10 Reps 

 Incline Dumbbell Press: 4 Sets of 8-10 Reps

 Dumbbell Flies: 4 Sets of 8-10 Reps

 Standing Calf Raises: 4 Sets of 8-10 Reps

Seated Calf Raises: 3 Sets of 10-15 Reps

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

Thursday: Shoulders & Ham

 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: Two exercises performed without any rest.

Lying Leg Curls: 4 Sets X 10 Reps

Stiff-Legged Deadlift: 4 Sets X 10 Reps

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: Three exercises performed without any rest.

 Tricep Pushdowns: 3 Sets of 8-10 Reps 

 Dips: 3 Sets of 8-10 Reps   

       

 Rope Pushdowns: 3 Sets of 8-10 Reps 

Ab & Cardio: Abs 3 times per week. Cardio 5 times per week. 

 Crunches: 3 Sets of 50 Reps     

 Knee-Ups: 3 Sets of 40 Reps   

   Cable Crunches: 3 Sets of 30 Reps