This workout from Ross Dickerson is one to tone you out for a physique others will envy.
Ross Dickerson is a fitness model and online presence with over a decades worth of experience in the fitness industry. As someone who knows the value of hard and sheer discipline, Ross has built up a following, a website, and pretty much an entire brand to help others get as jacked and cut as he is.
Ross Dickerson knows that it can be very difficult for us find the right workout to really boost all areas of our gains. Too often do we struggle to find a great strength training program that isn’t just a load of nonsense. When it comes to finding the absolute best workouts around to put on muscle mass or drop body fat, look to the pros and those bodybuilders and athletes we admire most. They are living proof of what can happen when you perform these workouts and the results are literally their bodies. With so many influencers claiming to have that secret weapon to making progress, why not look to those who do this every single day for that valuable information you want most.
Ross Dickerson is a real force in the fitness community, with years of expertise and a following to back that. His workouts can get you toned and shredded so you see those gains you want most and an aesthetic others will certainly envy.
|
Full Name: Ross Dickerson |
||
| Weight | Height | Date Of Birth |
| 205-215 lbs. | 6’1’’ | 06/15/1989 |
| Profession | Era | Nationality |
| Fitness Model, Entrepreneur | 2010 | British/American |
With an emphasis on really grinding in the gym and pushing himself hard, Ross has created not only a great physique, but also a lucrative career for himself. This workout is one to help get you cut and shredded so you see those gains you want most and can be proud of the hard work you’ve put in to really making a great physique happen.
About Ross Dickerson
Ross Dickerson grew up in London but moved to the United States shortly thereafter. Settling in both San Francisco and Houston, a fast-paced lifestyle did not allow him to find a sense of routine and with that came an unfortunate sense of low self-confidence. After bouncing around again, he and his family finally settled back in London and it was here he found a passion for fitness. Once he found fitness as something to strive for, he began a journey he did not see coming.
By working on his physique and building up his confidence, he would eventually begin to get offers to model for companies. This furthered his knowledge of the industry and made him strive for a more perfect physique as he took his passion to a new level. Now an accomplished model and entrepreneur, he seeks to help others achieve the desired results they want most.
Ross Dickerson Training Routine
This workout from Ross Dickerson is great for boosting all areas of your gains. With each muscle group paired perfectly on different days, you can really enhance growth and a well-rounded aesthetic with a great group of exercises. The proper warm-up and recovery routine will only enhance these gains for the better.
Workout #1: Chest & Biceps
| Exercises | Sets | Reps |
| Bench Press | 3 | 10 |
| Dumbbell Fly | 3 | 10 |
| Decline Dumbbell Press | 3 | 12 |
| Cable Fly | 3 | 12 |
| EZ Bar Curl | 3 | 8 |
| Cable Rope Curls | 3 | 10 |
| Alternating Dumbbell Curls | 3 | 12 |
Workout #2- Legs
| Exercises | Sets | Reps |
| Squats | 3 | 8 |
| Leg Extensions | 3 | 10 |
| Deadlift | 3 | 8 |
| Leg Press | 3 | 10 |
| Romanian Deadlift | 3 | 12 |
| Leg Curls | 3 | 10 |
Workout #3- Shoulders
| Exercises | Sets | Reps |
| Arnold Press | 3 | 10 |
| Front Raises | 3 | 12 |
| Side Raises | 3 | 12 |
| Smith Machine Shoulder Press | 3 | 10 |
| Shrugs | 3 | 15 |
| Upright Row | 3 | 10 |
| Rear Delt Raises | 3 | 10 |
Workout #4- Back & Triceps
| Exercises | Sets | Reps |
| Cable Row | 3 | 10 |
| T-Bar Row | 3 | 10 |
| Lateral Pulldown | 3 | 12 |
| Dumbbell Row | 3 | 12 |
| Close Grip Pulldown (One Arm) | 3 | 10 |
| Bench Dips | 3 | 12 |
| Dumbbell Overhead Extensions | 3 | 10 |
| Cable Rope Extensions | 3 | 10 |
As you can see, Ross Dickerson’s workout is not joke. It has opposite muscles working together on the same days, such as the chest and bicep day which is a pulling and pushing movement, and it has a good amount of volume. It is often thought that the best rep range to build muscle and burn fat is between 8 and 12 per set, and that is right about where this Ross Dickerson workout has you at.
However, it is worth noting that these workouts are not meant to be done without intensity. Just because there are relatively high volume sets involved doesn’t give you the green light to go light, those sets should be taken close to failure. If that set calls for 10 reps, the 10th rep should be a fight to complete.
Featured Supplement To Get You Seriously Shredded
While Ross uses his own supplements of choice, it is important to have a solid supplementation routine on your shelf for all those desired gains. Of course, a pre-workout is vital for increased energy and muscle pumps and a protein powder can ensure growth and recovery for all your intended results. While other supplements like creatine, multivitamins, and even testosterone boosters can be great aids, one supplement may be the key to helping you achieve those great gains. The right fat burner can work wonders for you by shedding unwanted fat and giving you that lean physique to only enhance with a great training routine.
Burn Lab Pro
Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and ab exercises, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and lack of an energy boost. With 5 powerful and research-backed ingredients, this is the ultimate fat burner for whatever your needs may be.
Check out our list of the Best Fat Burners for more great fat burning supplements!
Wrap Up
This workout from Ross Dickerson is the one you need to seriously succeed and create an aesthetic others will most certainly envy. The right exercises placed strategically into your routine can enhance muscle growth and give you an aesthetic to be proud of. When mixed with a great supplementation routine and proper diet, your gains are just around the corner and this workout is one to seriously help. Give this workout from Ross Dickerson a try and see what it can do for all your gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Ross Dickerson Instagram
