Jackson is meting out increasingly more worthwhile training knowledge.
Dexter Jackson won’t be competing in any skilled context just like the returning Masters Olympia any time soon. Nonetheless, that doesn’t mean the 2008 Mr. Olympia isn’t maintaining with a disciplined nutrition and training plan. If anything, the 53-year-old legend appears to be chugging along within the gym identical to he did in his prime.
On June 2, 2023, Jackson shared a demanding arm workout over his YouTube channel as he continued to reveal details about his overall training process to anyone clever enough to listen.
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Here’s a fast rundown of Jackson’s latest arm routine that centered around his biceps and triceps. Note: The precise variety of repetitions, sets, and weights weren’t necessarily documented to a precise degree for every segment.
Drag Curl
Jackson professed that drag curls are considered one of his favorite exercises, making it fitting that he began this routine with them. A variation of barbell curls, Jackson diagrammed how an athlete can perform drag curls properly.
“The rationale you call it drag curls is since you wanna drag the bar up your stomach, okay?” Jackson said. “And also you’re curling like this [with the bar sliding up the front of the body] … Elbows way back, so far as they’ll go. You’re squeezing it up top. You would like an excellent peaking exercise? That is it, right here.”
The bodybuilder performed a high variety of repetitions on each of his 4 sets before moving on accordingly.
Seated Cable Overhead Curl
The subsequent portion of Jackson’s workout involved the icon implementing cables into some biceps curls while seated along with his arms prolonged to all sides. The contracted position resembled a bodybuilder’s signature “front double biceps pose.” He emphasized an overhead positioning to present attention to the short head of his biceps. Jackson once more ran through 4 sets before shifting to a different movement.
Dumbbell Hammer Curl
A tried and true biceps staple, Jackson worked in some traditional dumbbell hammer curls to enhance the general size of his biceps. Over again, 4 sets at a high-rep volume were his standard focus.
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Cable Triceps Pushdown, Seated Dip, Assisted Dip Machine Pushdown, and Rope Triceps Pushdown
To conclude his workout, Jackson performs a “quad” superset of sorts where he does movements with cable triceps pushdowns, seated dips on a cable machine, pushdowns using the seat of an assisted dip machine, and triceps pushdowns with a rope in three circuits. Jackson maintained that he had used this format for his triceps workouts for roughly a decade on the time of the video.
Here’s an outline of Jackson’s overall biceps and triceps routine:
Dexter Jackson | June 2023 Biceps, Triceps Workout
- Drag Curl — 4 x 10
- Seated Cable Overhead Curl — 4 x 10
- Dumbbell Hammer Curl — 4 x 10
- (Superset) Cable Triceps Pushdown, Seated Dip, Assisted Dip Machine Pushdown, Triceps Rope Pushdown — 3-4 x 10, each movement without rest
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Simply because Jackson isn’t stepping on stage within the near future doesn’t mean he can’t, or apparently won’t, proceed working on his massive physique. For legends like him, the training grind is seemingly a part of the fervour and joy they proceed cultivating long after competing.
Featured image: Dexter Jackson on YouTube