Ross Dickerson Workout Routine

Ross Dickerson is a WBFF PRO, Fitness Model, Personal Trainer and proud I-Supp Brand Ambassador. He is sponsored by Machine Fitness and is known for being super ripped, year round. Ross offers custom training and diet plans through his personal website, teaching others his unique philosophies on training and fitness. Ross has developed an amazing following on his social media pages and website. He has over 40,000 followers on his instagram page. He has changed many peoples lives and physiques and he consistently posts up motivational transformation pictures of his clients.

  • Born — June 15,1989
  • Born Place — London, England
  • Birth Sign — Gemini
  • Occupation — Fitness model, Personal trainer, Bodybuilder 
  • Height — 6’1” or 185 cm
  • Weight — 198 lbs or 90 kg
  • Website — www.dickersonross.com


DIET PLAN 


To stay fit and healthy, Ross eats a simple diet of clean foods. He cooks and prepares everything in advance. When he goes outside he takes some food in his lunch box. His lunch box contains almonds, chicken and sweet potatoes. His favorite cheat meals are pizza and cheeseburger.

Breakfast 1: 7 a.m.

  • Porridge 50 grams
  • Mixture of 1/2 water and 1/2milk 1/3 pint
  • Chocolate Whey Protein 1 scoop
  • Almonds 10 almonds
Breakfast 2: 9:30 a.m.
  • Whole Eggs 2 eggs
  • Egg Whites 4 whites (Scrambled in coconut oil)
Post Workout: Noon
  • Whey Protein 1 scoop
  • Water
Lunch: 12:30 p.m.
  • Turkey Breast OR Ground Turkey 200 grams (Pan cooked with a little coconut oil)
  • Sweet Potato 200 grams
  • Broccoli 150 grams
Snack: 2 p.m.
  • Blueberries 100 grams
  • Mixed Nuts 30 grams
Protein Boost: 3:30 p.m.
  • Chicken Breast 150 grams
  • Asparagus 150 grams
  • Cottage Cheese 75-100 grams
Dinner: 6:30 p.m.
  • Turkey Breast 200 grams
  • Sweet Potato 200 grams
  • Broccoli 150 grams OR Personal Recipe
Protein Snack: 9:30 p.m.
  • Chicken Breast 150 grams
  • Asparagus 150 grams
  • Cottage Cheese 75-100 grams
Before Bed: 11 p.m.
  • Casein Protein 1 scoop
  • Water 


    ROUTINE 


    Day 1 (Monday) – Legs 
    DAY 2 (Tuesday) – Chest and Triceps 
    Day 3 (Wednesday) – Abs 
    Day 4 (Thursday) – Back and Biceps 
    Day 5 (Friday) – Shoulders 
    Day 6 (Saturday) – Cardio 
    Day 7 (Sunday) – Rest 


    EXERCISES


    NOTE :-

    • Rest 90 seconds between sets 
    Cardio :-Perform 20 minutes, 5 minutes Warm-up, slowly increase the speed to a working heart rate of 50% max effort. 

    DAY 1 (Legs) 

    1. Leg Extension (2 warm-up sets)

    2. Squat (2 warm-up sets, 4 sets of 6-8 reps)

    3. Leg Extension (4 sets of 8-10 reps)

    4. Front Squat (3 sets of 8-10 reps)

    5. Leg Press (3 sets of 8-10 reps)

    6. Leg Curl (3 warm-up sets)

    7. Stiff-Legged Deadlift (4 sets of 6-8 reps)

    8. Leg Curl (3 sets of 8-10 reps)

    9. Walking Lunge (2 sets of 10 reps each leg)


    DAY 2 (Chest and Triceps) 

    Chest

    1. Dumbbell Incline Chest Press (3 warm-up sets, 4 sets of 6-8 reps)

    2. Dumbbell Incline Fly (3 sets of 8-10 reps)

    3. Dumbbell Bench Press (4 sets of 6-8 reps)

    4. Cable Fly (3 sets of 8-10 reps)

    Triceps

    1. Weighted Triceps Dip (3 sets of 6-8 reps)

    2. Skullcrusher (4 sets of 6-8 reps)

    3. Cable Straight Bar Push-Down (3 sets of 8-10 reps)


    DAY 3 (Abs) 

    NOTE:-
    • Rest 60 seconds between sets.
    • Rest 90-120 seconds between exercises.
    1. Hanging Leg Raise with Twist (4 sets of 10 reps each side)

    2. Decline Bench Oblique Crunch (4 sets of 12-15 reps each side)

    3. Hanging Leg Raise (3 sets of 12-15 reps each side)

    4. Cable Rope Crunch (3 sets of 20 reps)

    5. Ab Machine (3 sets of 25-30 reps)


    DAY 4 (Back and Biceps) 

    Back

    1. Upper Back Row (3 warm-up sets, 4 sets of 10-12 reps)

    2. Lat Pull-Down (4 sets of 10-12 reps)

    3. Straight Arm Pull-Down (3 sets of 10-12 reps)

    4. T-Bar Row (3 sets of 10-12 reps)

    5. Dumbbell Pull-Over (3 sets of 12-15 reps)

    Biceps

    1. Olympic or EZ-Bar Curl (3 sets of 10-12 reps)

    2. Dumbbell Hammer Curl (3 sets of 10-12 reps)

    3. Double-Arm Cable Biceps Curl (3 12-rep triple dropsets: 36 reps per set, 2-1-2)


    DAY 5 (Shoulders) 

    1. Lateral Raise (3 warm-up sets, 4 sets of 10-12 reps)

    2. Dumbbell Shoulder Press (4 sets of 10-12 reps)

    3. Front Raise (3 sets of 10-12 reps)

    4. Smith Press (3 sets of 10-12 reps)

    5. Rear Delt Raise (3 12-rep triple dropsets: 36 reps per set)

    6. Smith Machine or Olympic Bar Shrug (3 sets of 10-12 reps)

    7. Dumbbell or Plate Shrug (3 sets of 10-12 reps)



    Full Workout Routine 




    TIPS 


    • Eat clean.  
    • Always progress… increasing weight, making it harder every time.
    • No excuses, train hard! 
    • Nutrition is key! 
    • Have a structured routine and be consistent.




    Quote 
    “The worst thing I could be is the same as everyone else.” “I’d hate that.”
    – Arnold Schwarzenegger

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