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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 1: LEGS + CARDIO

When and how do you train you leg musculature?

Ross prefers to train his legs on mondays. They have the largest and most intensive muscles so he likes it to finish the leg training on the beginning of the week. The legs are trained in special supersets in combination with other excercises for an intensive muscle stimulation.

Which excercises are the best for leg workouts?

Legtraining contains heavy basic excercises and lighty isolation excercises. The basics for muscle gaining and the isolations for muscle shaping.

The training is splitted in quads and the back part, the Hamstrings, for demanding all leg muscles.



Ross Dickerson Legtraining

Your leg day contains eight different excercises for burdening the muscles from different angles. The 1. Day of "ROSSCUT" is structured as seen:

  1. Excercise: Squats in superset with leg streching
    4 Sets / 10 – 12 Repeats - (2 Warmup sets)
     
  2. Excercise: Leg Extensions
    4 Sets / 15 Repeats – (2 Warmup sets)
     
  3. Excercise: Static Lunges in superset with legpress
    3 Sets, every leg 10 Repeats.
     
  4. Excercise: Legpress
    3 Sets / 15 Repeats
     
  5. Excercise: Goblet Squats
    3 Sets / 15 Repeats
     
  6. Excercise: Stiff-Legged Dumbbell Deadlifts in superset with legsquad while sitting
    4 Sets / 12 Repeats
     
  7. Excercise: Seated Leg Curls
    4 Sets / 15 Repeats
     
  8. Excercise: Lying Dumbbell Leg Curls
    3 Sets / 15 Repeats

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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