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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 5: SHOULDERS

Ross Dickerson for more motivation while training shoulders

On day 5 you train your shoulders. Large shoulders are the dream of every man, but even of many women. Ross weeknesses are his shoulders, as he said himself, but that does not mean, that he stays unmotivated. He trains them as much as possible and put all his effort into them.

How to train the shoulders?

Make your weekspot to your strengthpoint! The shoulders are trained from different angels and with a superset system, so all three shoulderareas (Front, middle and back) are completely checked off. Train with less repeats. With the isolation excercises you increase the intensity. It is important to feel your body to 100%. Think of the mind-muscle-connection. Think of the muscle you want to move and try to move only this one as precise as possible.



Ross Dickerson shoulder training

The shoulder day contains of different exercises for burdening the muscles from different angles. The 5. Day of "ROSSCUT" is structured as seen:

  1. Excercise: Dumbbell Shoulder Press in superset with sidelifting
    4 Sets / 10 – 12 Repeats 
  2. Excercise: Dumbbell Lateral Raises
    4 Sets / 15 Repeats
  3. Excercise: Ez-Bar Upright Row in superset with front raises
    4 Sets 10 – 12 Repeats 
  4. Excercise: Plate front Raises
    4 Sets / 15 Repeats 
  5. Excercise: Single Arm Shoulder Press
    3 Sets / every side 12 Repeats
  6. Excercise: Wide Grip Upright Row
    3 Sets / 12 Repeats
  7. Excercise: Dumbbell Bent over Lateral Raises
    5 Sets / 10 Repeats 
  8. Excercise: Shruggs
    4 Sets / 12 – 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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