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Ross Dickerson Training

 
 
The "ROSSCUT" is Ross Dickersons personally two month definition program. It is a combination of intensive supersets and precise nutrition, which guarantees to be "shredded",

Ross Dickerson is a well known face in the fitness scene in the meantime. He inspires his fans with a fantastic body transformation. Many people ask him, what his secret for motivation and focus is, for a such well-trained body.

ROSS DICKERSON TRAINING AS 6 DAY SPLIT

„ROSSCUT“ – your trainingplan is for reduction of fat percentage and and muscle gaining

In ROSSCUT it is about forming your dream body. This plan is suitable for a duration of 60 days. This plan offers supersets, combination of exercises which are switched quickly, which makes this plan more special than others.

By alternately contractions of the muscles they gain, through the optimal muscle stimulation, the best requirement for muscle gaining.



How often should I do cardio per week?

Important for Ross Dickerson is a defined optic. Three times a week he does cardio (Monday, Wednesday. Saturday). He shapes his training varied. He prefers the classical HIIT Training.

Ross Dickerson Cardio Training

A precisely description for his typical cardio you can find here:

Duration cardio in total: 30 minutes
Warm Up: 5 minutes
Working duration: 20 minutes
Cool Down: 5 minutes
Work intensity: 30 seconds as fast as possible
Pause: 1 minute, then repeat

How much rest do I need?

On six days Ross trains his muscle groups. Everyday another one so the others can rest and regenerate sufficiently so he can give on the next training 100%.

Sunday is the free day. No strength exercises, no cardio. On this day the whole body, and the central nervesystem can recover for starting fresh with leg day on Monday. Regeneration is important as nutrition, the training itself and motivation as everybody knows. How to get a daily dose of motivation, an improvement of the skills and a good shaped body you can read in this article: Ross Dickerson Motivation.

Day 1
LEGS
GO
Day 2
CHEST
GO
Day 3
ABS
GO
Day 4
BACK
GO
Day 5
SHOULDERS
GO
Day 6
ARMS
GO
Day 7
PAUSE

 
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