{"id":8110,"date":"2015-05-14T01:38:09","date_gmt":"2015-05-14T01:38:09","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=8110"},"modified":"2021-09-11T01:22:50","modified_gmt":"2021-09-11T00:22:50","slug":"plan-de-formation-ross-dickerson","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/ross-dickerson-plano-de-treino\/","title":{"rendered":"Ross Dickerson, le plan d&#039;entra\u00eenement"},"content":{"rendered":"<h2><strong>D\u00e9couvrez le plan d&#039;entra\u00eenement de l&#039;athl\u00e8te Ross Dickerson<\/strong><\/h2>\n<p>Le programme d&#039;entra\u00eenement de Ross Dickerson est effectu\u00e9 six fois par semaine, bien que l&#039;un de ces entra\u00eenements concerne uniquement les abdominaux et l&#039;autre uniquement les abdominaux et le cardio.<\/p>\n<p>En d\u2019autres termes, on peut consid\u00e9rer que la musculation elle-m\u00eame ne se pratique que quatre fois par semaine.<\/p>\n<p>Effectuez normalement 3 s\u00e9ries par exercice et variez entre 10 et 12 r\u00e9p\u00e9titions.<\/p>\n<p>Si vous ne connaissez pas un exercice, cliquez simplement sur le nom pour acc\u00e9der \u00e0 une image illustrative de celui-ci.<\/p>\n<p><strong>D\u00e9couvrez le plan d\u2019entra\u00eenement de Ross Dickerson.<\/strong><\/p>\n<h2 class=\"Standard\" style=\"text-align: center;\"><strong>Lundi \u2013 Jambes<\/strong><\/h2>\n<ul>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Extension des jambes<\/a> \u2013 7 s\u00e9ries x 10-12 r\u00e9p\u00e9titions (3 s\u00e9ries d\u2019\u00e9chauffement)<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">S&#039;accroupir<\/a> \u2013 4 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a title=\"Squat avant\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-frontal\/\"  rel=\"noopener\" data-schema-attribute=\"\">Squat avant<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Presse<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\">Fentes<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\">Poids mort<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\">Flexion des jambes<\/a> \u2013 Ensemble de chute de 3 x 12 pouces (ensemble de chute triple \u2013 36 au total)<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-8114 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson.jpg\" alt=\"plan d&#039;entra\u00eenement de Ross Dickerson\" width=\"1151\" height=\"866\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson.jpg 1151w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-300x226.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-768x578.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-610x459.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-600x451.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-1024x770.jpg 1024w\" sizes=\"(max-width: 1151px) 100vw, 1151px\" \/><\/a><\/p>\n<h2 class=\"Standard\" style=\"text-align: center;\"><strong>Mardi \u2013 Poitrine et triceps<\/strong><\/h2>\n<ul>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\">Ouvertures<\/a> \u2013 2 s\u00e9ries x 10-12 r\u00e9p\u00e9titions (\u00e9chauffement)<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/chest-press.png\">Presse pectorale \u00e0 la machine<\/a> \u2013 2 s\u00e9ries x 10-12 r\u00e9p\u00e9titions (\u00e9chauffement)<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\">Ouvertures inclin\u00e9es<\/a> \u2013 4 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\">Presse pectorale inclin\u00e9e avec halt\u00e8res<\/a> \u2013 4 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a title=\"Refuser le d\u00e9velopp\u00e9 couch\u00e9\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-declinado\/\"  rel=\"noopener\" data-schema-attribute=\"\">Refuser le d\u00e9velopp\u00e9 couch\u00e9<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peck-deck\/\">Peck-Deck<\/a>\u00a0\u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/chest-press.png\">Presse pectorale \u00e0 la machine<\/a> \u2013 3 s\u00e9ries de 12 pouces en drop set (triple drop set \u2013 36 au total)<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\">Triceps avec barre au front<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/tricep-cabo-1-bra\u00e7o.jpg\">Extension des triceps avec un c\u00e2ble \u00e0 une main<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions (chaque bras)<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\">Extension des triceps sur machine \u00e0 halt\u00e8res<\/a> \u2013 3 s\u00e9ries de 12 pouces en drop set (triple drop set \u2013 36 au total)<\/li>\n<\/ul>\n<h2 class=\"Standard\" style=\"text-align: center;\"><strong>Mercredi \u2013 Abdominaux<\/strong><\/h2>\n<ul>\n<li class=\"Standard\"><a title=\"Rel\u00e8vement de jambe de suspension avec rotation\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-das-pernas-em-suspensao\/\"  rel=\"noopener\" data-schema-attribute=\"\">Rel\u00e8vement de jambe de suspension avec rotation<\/a> \u2013 7 s\u00e9ries x 8-10 r\u00e9p\u00e9titions (3 s\u00e9ries d\u2019\u00e9chauffement)<\/li>\n<li class=\"Standard\"><a title=\"Prier\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominais-com-corda\/\" data-schema-attribute=\"\">Prier<\/a> \u2013 4 s\u00e9ries x 8-10 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/decline-abs.jpg\">D\u00e9clin du crunch sur banc avec rotation<\/a> \u2013 3 s\u00e9ries x 12-15 r\u00e9p\u00e9titions (de chaque c\u00f4t\u00e9)<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/maquina-abs.jpg\">Machine abdominale<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson2.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-8116 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson2.jpg\" alt=\"plan d&#039;entra\u00eenement de Ross Dickerson\" width=\"1151\" height=\"866\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson2.jpg 1151w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson2-300x226.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson2-768x578.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson2-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson2-600x451.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson2-610x459.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson2-1024x770.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson2-20x15.jpg 20w\" sizes=\"(max-width: 1151px) 100vw, 1151px\" \/><\/a><\/p>\n<h2 class=\"Standard\" style=\"text-align: center;\"><strong>Jeudi \u2013 Dos et biceps<\/strong><\/h2>\n<ul>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\">Rang\u00e9e d&#039;halt\u00e8res<\/a> \u2013 7 s\u00e9ries x 10-12 r\u00e9p\u00e9titions (3 s\u00e9ries d\u2019\u00e9chauffement)<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\">Tirer vers le bas<\/a> \u2013 4 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-t\/\">Rang\u00e9e de barres en T<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a title=\"Arr\u00eatez-vous\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pullover-com-halter\/\" data-schema-attribute=\"\">Arr\u00eatez-vous<\/a> \u2013 3 s\u00e9ries x 12-15 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\">Curl avec barre<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a title=\"Boucle de marteau\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-martelo\/\" data-schema-attribute=\"\">Boucle de marteau<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-cabos\/\">Biceps avec c\u00e2bles<\/a> \u2013 3 s\u00e9ries de 12 pouces en drop set (triple drop set \u2013 36 au total)<\/li>\n<\/ul>\n<h2 class=\"Standard\" style=\"text-align: center;\"><strong>Vendredi \u2013 \u00c9paules<\/strong><\/h2>\n<ul>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\">C\u00f4t\u00e9s<\/a> \u2013 7 s\u00e9ries x 10-12 r\u00e9p\u00e9titions (3 s\u00e9ries d\u2019\u00e9chauffement)<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\">Presse \u00e0 \u00e9paules avec halt\u00e8res<\/a> \u2013 4 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/\">Frontaux<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/press-smith.jpg\">Appuyez sur Smith<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a title=\"Post\u00e9rieur\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-invertidas\/\" data-schema-attribute=\"\">Post\u00e9rieur<\/a> \u2013 3 s\u00e9ries de 12 pouces en drop set (triple drop set \u2013 36 au total)<\/li>\n<li class=\"Standard\"><a title=\"La barre r\u00e9tr\u00e9cit\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/shrugs-com-barra\/\" data-schema-attribute=\"\">La barre r\u00e9tr\u00e9cit<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\">L&#039;halt\u00e8re hausse les \u00e9paules<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-31.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-8120 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-31.jpg\" alt=\"exercices de Ross Dickerson\" width=\"1320\" height=\"901\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-31.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-31-300x205.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-31-768x524.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-31-1300x887.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-31-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-31-220x150.jpg 220w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-31-610x416.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-31-1024x699.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-31-20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ross-dickerson-31-600x409.jpg 600w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/a><\/p>\n<h2 class=\"Standard\" style=\"text-align: center;\"><strong>Samedi \u2013 Cardio et abdominaux<\/strong><\/h2>\n<ul>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\">HIIT<\/a><\/li>\n<li class=\"Standard\"><a title=\"Rel\u00e8vement de jambe de suspension avec rotation\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-das-pernas-em-suspensao\/\" data-schema-attribute=\"\">Rel\u00e8vement de jambe de suspension avec rotation<\/a> \u2013 7 s\u00e9ries x 8-10 r\u00e9p\u00e9titions (3 s\u00e9ries d\u2019\u00e9chauffement)<\/li>\n<li class=\"Standard\"><a title=\"Prier\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominais-com-corda\/\" data-schema-attribute=\"\">Prier<\/a> \u2013 4 s\u00e9ries x 8-10 r\u00e9p\u00e9titions<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/decline-abs.jpg\">D\u00e9clin du crunch sur banc avec rotation<\/a> \u2013 3 s\u00e9ries x 12-15 r\u00e9p\u00e9titions (de chaque c\u00f4t\u00e9)<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/maquina-abs.jpg\">Machine abdominale<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<\/ul>\n<hr \/>\n<p><a href=\"https:\/\/www.facebook.com\/login\/?next=https%3A%2F%2Fwww.facebook.com%2FDickersonRoss%3Ffref%3Dts\" target=\"_blank\">Facebook Ross Dickerson<\/a><\/p>\n<p><a title=\"Instagram de Ross Dickerson\" href=\"https:\/\/www.instagram.com\/dickersonross\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">Instagram de Ross Dickerson<\/a><\/p>\n<p>Informations tir\u00e9es du site simplyshredded.com<\/p>","protected":false},"excerpt":{"rendered":"<p>Fica a conhecer o plano de treino do atleta\u00a0Ross Dickerson O plano de treino do Ross Dickerson \u00e9 feito seis vezes por semana, embora um [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":8113,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Plano de Treino Ross Dickerson: Rotina Completa","_seopress_titles_desc":"Descobre o plano de treino do Ross Dickerson: 4 dias de muscula\u00e7\u00e3o, cardio e abdominais. Melhora tua forma f\u00edsica com exerc\u00edcios comprovados.","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[80,86],"tags":[215,214],"class_list":["post-8110","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-atletas-internacionais","category-planos-de-treino","tag-plano-de-treino","tag-ross-dickerson"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/10996477_1055570327791264_3312623901232562203_n.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/10996477_1055570327791264_3312623901232562203_n-300x199.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/10996477_1055570327791264_3312623901232562203_n.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/10996477_1055570327791264_3312623901232562203_n.jpg","spectra_custom_meta":{"_edit_lock":["1631319664:1190"],"_edit_last":["1190"],"_thumbnail_id":["8113"],"_yoast_wpseo_focuskw":["ross dickerson"],"_yoast_wpseo_linkdex":["91"],"custom_total_hits":["000000322"],"_oembed_99ea37b67ada994a52edc36452e1a246":["{{unknown}}"],"_oembed_d92a37a0a8d1000b72e33879fee15870":["{{unknown}}"],"_oembed_3398339460001c31ff3804c52ef61eea":["{{unknown}}"],"_yoast_wpseo_focuskw_text_input":["ross dickerson"],"_yoast_wpseo_content_score":["90"],"_jetpack_dont_email_post_to_subs":["1"],"_yoast_wpseo_primary_category":[""],"taq_review_style":["stars"],"tie_views":["12099"],"_yst_prominent_words_version":["1"],"ilj_linkdefinition":["a:1:{i:0;s:14:\"ross dickerson\";}"],"_metaseo_metatitle":["Ross Dickerson - 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