Jackson is dishing out an increasing number of worthwhile coaching data.
Dexter Jackson received’t be competing in any skilled context like the returning Masters Olympia any time quickly. Nonetheless, that doesn’t imply the 2008 Mr. Olympia isn’t maintaining with a disciplined nutrition and coaching plan. If something, the 53-year-old legend appears to be chugging alongside within the health club similar 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 particulars about his general coaching course of to anybody smart sufficient to hear.
Right here’s a fast rundown of Jackson’s newest arm routine that centered round his biceps and triceps. Notice: The exact variety of repetitions, units, and weights weren’t essentially documented to a exact diploma for every phase.
Drag Curl
Jackson professed that drag curls are considered one of his favourite workouts, making it becoming that he started this routine with them. A variation of barbell curls, Jackson diagrammed how an athlete can carry out drag curls correctly.
“The rationale you name it drag curls is since you wanna drag the bar up your abdomen, okay?” Jackson stated. “And also you’re curling like this [with the bar sliding up the front of the body] … Elbows method again, so far as they will go. You’re squeezing it up prime. You desire a good peaking train? That is it, proper right here.”
The bodybuilder carried out a excessive variety of repetitions on every of his 4 units earlier than shifting on accordingly.
Seated Cable Overhead Curl
The subsequent portion of Jackson’s exercise concerned the icon implementing cables into some biceps curls whereas seated along with his arms prolonged to every facet. The contracted place resembled a bodybuilder’s signature “entrance double biceps pose.” He emphasised an overhead positioning to offer consideration to the quick head of his biceps. Jackson as soon as once more ran by way of 4 units earlier than shifting to a different motion.
Dumbbell Hammer Curl
A tried and true biceps staple, Jackson labored in some conventional dumbbell hammer curls to enhance the general measurement of his biceps. As soon as extra, 4 units at a high-rep quantity have been his normal focus.
Cable Triceps Pushdown, Seated Dip, Assisted Dip Machine Pushdown, and Rope Triceps Pushdown
To conclude his exercise, Jackson performs a “quad” superset of kinds the place he does actions with cable triceps pushdowns, seated dips on a cable machine, pushdowns utilizing 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 exercises for roughly a decade on the time of the video.
Right here’s an outline of Jackson’s general biceps and triceps routine:
Dexter Jackson | June 2023 Biceps, Triceps Exercise
- 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, every motion with out relaxation
Simply because Jackson isn’t stepping on stage within the close to future doesn’t imply he can’t, or apparently received’t, proceed engaged on his huge physique. For legends like him, the coaching grind is seemingly a part of the eagerness and pleasure they proceed cultivating lengthy after competing.
Featured picture: Dexter Jackson on YouTube
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