Dexter Jackson 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 Flyes: 4 sets of 8-10 reps
 Standing Calf Raises: 4 sets of 8-10 reps
 Seated Calf Raises: 4 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 & Hams
 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:

Lying Leg Curls: 4 sets of 10 reps
 Stiff-Legged Deadlift: 4 sets of 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:

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 Routine:
 Crunches: 3 sets of 50 reps
 Knee-ups: 3 sets of 40 reps
 Cable Crunches: 3 sets of 30 reps

Abs are worked every other training session or approximately 3 times per week. Dexter does 30 minutes of cardio 2 times per day (AM and PM session), 6 days a week.