Workout Routine: Samuel Dixon

Right now I am on a three day split routine. Some of you guys may wonder why only three day split? Well I normally train 6 times a week so basically this method allows me to do my whole body 2 times a week, which is a great pace for results. The more you can train your muscle while giving it the proper amount of rest, the better results you will be getting.

Day 1 - Monday and Friday: Back, chest, calves

• Wide grip lat pulldowns: 6 sets x 6 reps
• Incline machine chest press/ flat bench dumbbell fly: 5 sets x 10 reps
• Leg press calf raise: 6 sets x 20 reps
• Bent over dumbbell row: 4 sets x 10 reps
• Flat bench press 1 1/2 motion: 4 sets x 12 reps
• Cable spider rows: 4 sets x 12 reps
• High bilateral cable fly/ low cable fly: 4 sets x 12 reps
• Standing t-bar lat pressdown: 4 sets x 12 reps
• Incline negative push ups: 4 sets x failure

Day 2 -  Tuesday and Saturday: Hamstring, Quads, shoulders and abs

• High leg press machine: 5 sets x 12 reps
• Seated dumbbell side laterals: 5 sets x 12 reps
• Decline bench ab crunch: 4 sets x 12 reps
• Dumbbell step ups on platform: 5 sets x 12 reps
• Standing ex-bar front raise: 4 sets x 12 reps
• Lying swiss ball leg raise: 4 sets x 12 reps
• Stiff leg barbell deadlifts: 4 sets x 12 reps
• Seated reverse pec deck: 4 sets x 12 reps
• Cable wood chopper: 4 sets x 12 reps
• Lying negative leg curl: 4 sets x 12 reps
• Seated dumbbell arnold press: 4 sets x 10 reps
• Barbell sissy squats: 4 sets x 12 reps

Day 3 - Wednesday and Sunday: Biceps, triceps, fore-arms and abs

• Standing barbell curl: 4 sets x 12 /dropset 1/2 weight   
• Decline close grip bench press: 4 sets x 10 reps
• Barbell wrist curls: 4 sets x 12 reps
• Seated dumbbell hammer curls: 4 sets x 12 reps
• Incline bench ez-bar skull crushers: 4 sets x 12 reps
• Abdominal crunch machine: 4 sets x 10 reps
• Wide grip preacher curl machine: 4 sets x 12 reps
• Bench to bench dips: 4 sets x 8 reps
• Lying side to side e-ball twist: 4 sets x failure
• Overhead cable curls: 4 sets x 12 reps
• Standing reverse t-bar tricep extension: 4 sets x 12 reps

More info on Samuel Dixon: www.cutandjacked.com/CutAndJacked-Interview-Samuel-Dixon