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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 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.

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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