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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 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

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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