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Ross Dickerson Training

 
Der „ROSSCUT“ ist Ross Dickerson persönliches zweimonatiges Definitions-Programm. Es ist eine Kombination aus intensiven Supersätzen und präziser Ernährung, was dir garantiert endlich shredded zu werden.

Ross Dickerson ist mittlerweile ein sehr bekanntes Gesicht in der Fitnessszene. Er begeistert seine Fans mit einer fantastischen Transformation seines Körpers. Viele fragen ihn, wie er es geschafft habe immer motiviert und stets am Ball zu bleiben, um einen solch definierten Körper aufzubauen.

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.

Tag 1
BEINE
GO
Tag 2
BRUST
GO
Tag 3
BAUCH
GO
Tag 4
RÜCKEN
GO
Tag 5
SCHULTER
GO
Tag 6
ARME
GO
Tag 7
PAUSE

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