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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 DAY 3: ABS + CARDIO

Trainingtipps for well trained abs of Ross Dickerson

Because of "ROSSCUT"s goal of body definition, the abs workout has an important value. Well trained abs are not only attractive for women, they also represent a disciplined nutrition of the athlete.

How to train the abs?

In "ROSSCUT" abs are trained with heavy burden for massgaining. In addition there are several different body excercises for deep musculature. Even here there is a high frequence wished for fatburning and to maintain metabolism.



Ross Dickerson abs training

Abs day contains different excercises for burdening the musculature from different angles. The 3. day of "ROSSCUT" is structured as seen:

  1. Excercise: Hanging Leg Raises in superset with Crunches
    4 Sets / 10 Repeats
     
  2. Excercise: Cable Crunches
    4 Sets / 15 Repeats
     
  3. Excercise: V-Crunches in superset with Russian Twist
    3 Sets / 15 – 20 Repeats
     
  4. Excercise: Russian Twist
    3 Sets / 20 – 30 Repeats
     
  5. Excercise: Lying Oblique Crunches
    3 Sets / 12 – 14 Repeats every side

Ross Dickerson Cardio

Ross Dickerson does a 30 minute HIIT Cardio Training in addition three times a week.

Monday, Wednesday and Saturday are planned days in which he absolves an endurance session for optimizing metabolism and for burning more calories while bodybuilding.

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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