Get to know Ross Dickerson's training plan
Ross Dickerson's workout plan is done six times a week, although one of these workouts is just abs and the other is just abs and cardio training.
That is, we can consider that bodybuilding training itself is done only four times a week.
Normally do 3 sets per exercise and vary between 10-12 repetitions.
If you don't know any exercise, just click on the name to have access to an illustrative image of it.
Get to know Ross Dickerson's training plan.
Second ? Legs
- Leg Extension ? 7 sets x 10-12 reps (3 warm-up)
- 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 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
- Inclined chest press with dumbbells ? 4 sets x 10-12 reps
- Declined 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 forehead barbell ? 3 sets x 10-12 reps
- One hand tricep extension ? 3 sets x 10-12 reps (each arm)
- Tricep extension on the machine with bar ? 3 sets x 12 in drop set (triple drop set ? 36 total)
Wednesday ? abs
- Elevation of suspended legs with rotation ? 7 sets x 8-10 reps (3 warm-up)
- Prayers ? 4 sets x 8-10 reps
- Crunch with rotation on declined bench ? 3 sets x 12-15 reps (each side)
- Sit-up machine ? 3 sets x 10-12 reps
Thursday ? back and biceps
- Rowing with bar ? 7 sets x 10-12 reps (3 warm-up)
- 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-up)
- Shoulder press with dumbbells ? 4 sets x 10-12 reps
- Front ? 3 sets x 10-12 reps
- Press at smith ? 3 sets x 10-12 reps
- Later ? 3 sets x 12 in drop set (triple drop set ? 36 total)
- Bar shrinks ? 3 sets x 10-12 reps
- Dumbbell Shrinks ? 3 sets x 10-12 reps
Saturday? Cardio and ABS
- HIIT
- Elevation of suspended legs with rotation ? 7 sets x 8-10 reps (3 warm-up)
- Prayers ? 4 sets x 8-10 reps
- Crunch with rotation on declined bench ? 3 sets x 12-15 reps (each side)
- Sit-up machine ? 3 sets x 10-12 reps
Information taken from the simplyshredded.com website
