Fitness 360: Ross Dickerson, Training Regimen

Ross Dickerson lifts smart, with precise intensities and a well-thought-out regimen. Try this, and get truly fit!

The world is full of people who want to look better, but few actually achieve a premiere physique. Ross Dickerson did it. He put it all together and earned his WBFF pro card.

It takes a lot of work to maintain that sort of physical presence. Dickerson's weightlifting program uses varying intensities (see each exercise), with plenty of warm-ups to avoid injury and prime the body for the workload.

These are tough workouts, so be sure to check out Dickerson's nutrition and supplement plans to see how he supports these efforts in the weight room. Fitness—especially if you ever want to be elite—requires a plan that goes full circle.

Training Regimen

Rest 90 seconds between sets unless otherwise noted. Last set of numbers for each exercise represents tempo.

Monday: Quads/Hams
1

Leg Extensions

2 warm-up sets
Leg Extensions Leg Extensions

2

Barbell Squat

2 warm-up sets, 4 sets of 6-8 reps, 2-1-1
Barbell Squat Barbell Squat

3

Leg Extensions

4 sets of 8-10 reps, 1-1-4
Leg Extensions Leg Extensions

4

Front Squat (Clean Grip)

3 sets of 8-10 reps, 2-1-2 (with barbell, kettlebell, or dumbbell)
Front Squat (Clean Grip) Front Squat (Clean Grip)

5

Leg Press

3 sets of 8-10 reps, 1-1-4
Leg Press Leg Press

6

Seated Leg Curl

3 warm-up sets
Seated Leg Curl Seated Leg Curl

7

Stiff-Legged Deadlift

3 sets of 8-10 reps, 1-1-4
Stiff-Legged Deadlift Stiff-Legged Deadlift

8

Seated Leg Curl

3 sets of 8-10 reps, 1-1-4
Seated Leg Curl Seated Leg Curl

9

Bodyweight Walking Lunge

2 sets of 10 reps each leg, 1-0-1
Bodyweight Walking Lunge Bodyweight Walking Lunge

Tuesday: Chest/Triceps
1

Incline Dumbbell Press

3 warm-up sets, 4 sets of 6-8 reps, 1-1-4
Incline Dumbbell Press Incline Dumbbell Press

2

Incline Dumbbell Flyes

3 sets of 8-10 reps, 2-1-2
Incline Dumbbell Flyes Incline Dumbbell Flyes

3

Incline Dumbbell Press

4 sets of 6-8 reps, 1-1-4
Incline Dumbbell Press Incline Dumbbell Press

4

Flat Bench Cable Flyes

3 sets of 8-10 reps, 2-1-2
Flat Bench Cable Flyes Flat Bench Cable Flyes

5

Dips - Chest Version

3 sets of 6-8 reps, 2-1-2
Dips - Chest Version Dips - Chest Version

6

EZ-Bar Skullcrusher

4 sets of 6-8 reps, 1-1-4
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

7

Triceps Pushdown

3 sets of 8-10 reps, 1-1-4
Triceps Pushdown Triceps Pushdown

Wednesday: Weighted Abs
1

Hanging Leg Raise

4 sets of 10 reps each side
Hanging Leg Raise Hanging Leg Raise

2

Decline Oblique Crunch

4 sets of 12-15 reps each side
Decline Oblique Crunch Decline Oblique Crunch

3

Hanging Leg Raise

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

4

Standing Rope Crunch

3 sets of 20 reps
Standing Rope Crunch Standing Rope Crunch

5

Ab Crunch Machine

3 sets of 25-30 reps
Ab Crunch Machine Ab Crunch Machine

Thursday: Back/Biceps
1

Bent Over Barbell Row

3 warm-up sets, 4 sets of 10-12 reps, 2-1-2
Bent Over Barbell Row Bent Over Barbell Row

2

Wide-Grip Lat Pulldown

4 sets of 10-12 reps, 2-1-2
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Straight-Arm Pulldown

3 sets of 10-12 reps, 2-1-2
Straight-Arm Pulldown Straight-Arm Pulldown

4

T-Bar Row

3 sets of 10-12 reps, 2-1-2
T-Bar Row T-Bar Row

5

Straight-Arm Dumbbell Pullover

3 sets of 12-15 reps, 2-1-2
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

6

EZ-Bar Curl

3 sets of 10-12 reps, 2-1-2
EZ-Bar Curl EZ-Bar Curl

7

Hammer Curls

3 sets of 10-12 reps, 2-1-2
Hammer Curls Hammer Curls

8

Standing Biceps Cable Curl

3 12-rep triple dropsets: 36 reps per set, 2-1-2
Standing Biceps Cable Curl Standing Biceps Cable Curl

Friday: Shoulders
1

Side Lateral Raise

3 warm-up sets, 4 sets of 10-12 reps, 2-1-1
Side Lateral Raise Side Lateral Raise

2

Dumbbell Shoulder Press

4 sets of 10-12 reps, 2-1-2
Dumbbell Shoulder Press Dumbbell Shoulder Press

3

Front Dumbbell Raise

3 sets of 10-12 reps, 2-1-2
Front Dumbbell Raise Front Dumbbell Raise

4

Smith Machine Overhead Shoulder Press

3 sets of 10-12 reps, 2-1-2
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

5

Seated Bent-Over Rear Delt Raise

3 12-rep triple dropsets: 36 reps per set, 2-1-2
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

6

Barbell Shrug

3 sets of 10-12 reps, 2-1-2
Barbell Shrug Barbell Shrug

7

Dumbbell Shrug

3 sets of 10-12 reps, 2-1-2
Dumbbell Shrug Dumbbell Shrug

Saturday: Cardio

Warm-Up: 5 minutes, slowly increase speed to a working rate of 50 % max effort
Cardio: 20 minutes
Use a ratio of 1:2 ... Work time : Recovery Time, e.g., 15 sec. work, 30 sec. recovery.
Repeat, adding 5 sec. work and 10 sec. recovery to each spurt, e.g., 20 sec. work, 40 sec. recovery.
Reach 60 sec. work, 120 sec. recovery, then go back down, e.g., 55 sec. work, 110 sec. recovery.
Reach 15 sec. work, 30 sec. recovery, then go back up.
Repeat cycle for a total of 20 minutes.
Cool-Down: 5 minutes, slowly decrease speed each minute to lower heart rate.

Day 7: rest

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