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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 4: BACK

Which excercises are the best for back training?

Every athlete has his own favourite muscle group, groups which the athletes likes or does not like to train. The back is the favourite musclegroup of Ross Dickerson. He has his fixed excercises which he does not change often, because of the good results. It is necessary to burden the back from every angle, so you can feel them n every side.

What has to be noted while back training?

There should be 3 to 4 sets with heavy weights for mass gaining and then a training on isolated machines for back shaping. The repeats and the intensity are increased again.

Back day contains different excercises for burdering the muscles from different angles. The 4. day of "ROSSCUT" is structured as seen:



Ross Dickerson back training

The back day contains different excercises for burdering the muscles from different angles. The 4. day of "ROSSCUT" is structured as seen:

  1. Excercises: Lat Pulldowns with superset with Facepulls
    4 Sets / 12 Repeats – (first warmup sets)
     
  2. Excercises: Cable Rope Facepulls
    4 Sets / 15 Repeats – (first warmup sets)
     
  3. Excercises: T-Bar Rows
    4 Sets / 12 Repeats 
     
  4. Excercises: Straight Arm Pushdowns
    4 Sets / 15 Repeats 
     
  5. Excercises: Single Arm from above Pulldowns
    3 Sets / 12 Repeats every side
     
  6. Excercises: Isolated Dumbbell Rows
    3 Sets / 12 Repeats 
     
  7. Excercises: Wide Grip Row Machine
    5 Sets / 15 Repeats

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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