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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 2: CHEST

With which excercises can you train your chest muscles?

After leg day on Monday, Ross focusses on Tuesday on training his chest. a voluminous chest like that one of Arnold Schwarzenegger can improve the overall picture. Primary the chest can be burdend with a combination of heavy basic excercises and isolation excercises.

How can chesttraining be optimized?

For a efficiently way of chest muscle burdening. these excercises are made with supersets with different excercises with 3 to 4 sets. At the end Ross uses a pump set with many repeats for a well blood circulated chest musculature with pump effect.



Ross Dickerson chest training

The chest day contains different excercises for a better burden of the muscles from different angles. The 2. Day of "ROSSCUT" is structured as seen:

  1. Übung: Flat Benchpress in superset with fly
    4 Sets / 10 - 12 Repeats – (2 Warmup sets)
     
  2. Übung: Incline Dumbbell Flys
    4 Sets / 15 Repeats
     
  3. Übung: Chest Press in superset with flys on cable
    4 Sets / 10 – 12 Repeats
     
  4. Übung: Cable Flys
    4 Sets / 15 Repeats
     
  5. Übung: Incline Dumbbell Press
    3 Sets / 10 – 12 Repeats
     
  6. Übung: Kneeling Olympic bar Chest Press
    5 Sets / 10 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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