gym jewellery cj banner lower horizontal 1-1.jpg

Posted 13 February 2015 by CutAndJacked.com

Workout Routine:


Ross Dickerson

Workout Routine: Ross Dickerson

ross dickerson workoutscr1.jpg

Chest And Biceps

Chest

*Chest Warm up: Flat Bench Press: 3 sets x No Failure increasing weight each set

  • Flat Bench Press: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
  • Dumbbell Fly: 3 sets x 10-12 reps (Tempo: 1-1-4, Rest: 90 secs)
  • Decline Dumbbell Press: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
  • Cable Fly: 3 sets x 10-12 reps (Tempo: 1-1-4, Rest: 90 secs)

Biceps

*Bicep Warmup EZ Bar: No failure increasing weight each set

  • EZ Bar: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
  • Cable Rope Curls: 3 sets x 10-12 reps (Tempo: 1-1-4, Rest: 90 secs)

Quads And Hams

Quads

*Warmup Leg Extensions: 2 sets x No failure increasing weight each set. Squats: 2 sets x No failure increasing weight each set.

  • Squats: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
  • Leg press: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
  • Leg Extensions: 3 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)

Hamstrings

*Warmup Leg Curls: 3 sets x No failure increasing weight each set.

  • Deadlifts: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
  • Leg Curls: 4 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)

Back And Triceps

Back

*Warmup Seated Row: 3 sets x No failure increasing weight each set.

  • T-Bar Row: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
  • Upper Back Row: 3 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)
  • Lateral Pull Down: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
  • Single Arm Close Grip Pull Down: 3 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)

Triceps

  • Tricep Bench Dips: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
  • Dumbbell Overhead Extensions: 3 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)
  • Tricep Cable Rope Extensions: 3 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)

Shoulders

*Warmup Dumbbell Shoulder Press: 3 sets x No failure increasing weight each set.

  • Arnold Press: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
  • Smith Machine Shoulder Press: 3 sets x 12 reps (Tempo: 2-1-2, Rest: 90 secs)
  • Lateral Raises: 3 sets x 12 reps (Tempo: 2-1-2, Rest: 90 secs)
  • Rear Delt Raises: 3 sets x 12 reps (Tempo: 2-1-2, Rest: 90 secs)
  • Smith Machine Shrugs: 4-5 sets x 12 reps (Tempo: 2-1-2, Rest: 90 secs)

Ross Dickerson interview: cutandjacked.com/Ross-Dickerson-Interview

gmt banner_clean 1.jpg