Discover athlete Ross Dickerson's training plan
Ross Dickerson's training plan is done six times a week, although one of these workouts is just abs and the other is just abs and cardio training.
In other words, we can consider that bodybuilding training itself is only done four times a week.
Typically do 3 sets per exercise and vary between 10-12 repetitions.
If you don't know any exercise, just click on the name to access an illustrative image of it.
Discover Ross Dickerson's training plan.
Second ? Legs
- Leg Extension ? 7 sets x 10-12 reps (3 warm-ups)
- Squat ? 4 sets x 10-12 reps
- Front Squat ? 3 sets x 10-12 reps
- Press ? 3 sets x 10-12 reps
- Lunges ? 3 sets x 10-12 reps
- Dead weight ? 3 sets x 10-12 reps
- Leg Curl ? 3 x 12 in drop set (Triple drop set – 36 total)
Tuesday ? Chest and Triceps
- Openings ? 2 sets x 10-12 reps (Warm-up)
- Chest press on the machine ? 2 sets x 10-12 reps (Warm-up)
- Slanted openings ? 4 sets x 10-12 reps
- Incline chest press with dumbbells ? 4 sets x 10-12 reps
- Decline bench press ? 3 sets x 10-12 reps
- Peck-Deck ? 3 sets x 10-12 reps
- Chest press on the machine ? 3 sets x 12 in drop set (triple drop set? 36 total)
- Tricep with bar to forehead ? 3 sets x 10-12 reps
- One-handed cable tricep extension ? 3 sets x 10-12 reps (each arm)
- Tricep extension on barbell machine ? 3 sets x 12 in drop set (triple drop set? 36 total)
Wednesday ? Abs
- Suspension leg raise with rotation ? 7 sets x 8-10 reps (3 warm-ups)
- Pray ? 4 sets x 8-10 reps
- Crunch with rotation on a declined bench ? 3 sets x 12-15 reps (each side)
- Ab machine ? 3 sets x 10-12 reps
Thursday ? Back and biceps
- Barbell row ? 7 sets x 10-12 reps (3 warm-ups)
- Pulldown ? 4 sets x 10-12 reps
- T-bar row ? 3 sets x 10-12 reps
- Pullover ? 3 sets x 12-15 reps
- Curl with bar ? 3 sets x 10-12 reps
- Hammer Curl ? 3 sets x 10-12 reps
- Bicep with cables ? 3 sets x 12 in drop set (triple drop set? 36 total)
Friday ? Shoulders
- Sides ? 7 sets x 10-12 reps (3 warm-ups)
- Dumbbell Shoulder Press ? 4 sets x 10-12 reps
- Frontals ? 3 sets x 10-12 reps
- Press na smith ? 3 sets x 10-12 reps
- Posterior ? 3 sets x 12 in drop set (triple drop set? 36 total)
- Barbell Shrinks ? 3 sets x 10-12 reps
- Dumbbell shrugs ? 3 sets x 10-12 reps
Saturday? Cardio and ABS
- HIIT
- Suspension leg raise with rotation ? 7 sets x 8-10 reps (3 warm-ups)
- Pray ? 4 sets x 8-10 reps
- Crunch with rotation on a declined bench ? 3 sets x 12-15 reps (each side)
- Ab machine ? 3 sets x 10-12 reps
Information taken from the website simplyshredded.com
