Vorname: Ross
Name: Dickerson
Wachstum; ~90kg
Größe: 185cm

Training

Monday – Legs

Leg Extensions 7 x 10-12 (First 3 sets are warm ups)
Squats 4 x 10-12
Front Squats using Dumbbells, Kettle Bells or Olympic Bar 3 x 10-12
Leg Press 3 x 10-12
Lunges 3 x 10-12
Deadlifts 3 x 10-12
Leg Curls (Triple Drop Sets) 3 x 12 drop sets (36 total)

Tuesday – Chest/Triceps

Dumbbell Fly’s 2 x 10-12 (Warm up)
Machine Chest Press 2 x 10-12 (Warm up)
Chest Dumbbell Incline Fly’s 4 x 10-12
Dumbbell Incline Press 4 x 10-12
Decline Bench Press 3 x 0-12
Machine Fly’s 3 x 10-12
Machine Press (Triple Drop Sets) 3 x 12 drop sets (36 total)
Skull Crushers 3 x 10-12
Single Arm Cable Extensions 3 x 10-12 each arm
Straight Bar Push Down (Triple Drop Sets) 3 x 12 drop sets (36 total)

Wednesday – Abs

Hanging Leg Raises with Twists 7 x 8-10 (First 3 sets are warm ups)
Cable Rope Crunches 4 x 8-10
Decline Bench Oblique Crunches 3 x 12-15 each side
Abs Machine 3 x 10-12

Thursday – Back/Biceps

Upper Back Row 7 x 10-12 (First 3 sets are warm ups)
Lateral Pull Down 4 10-12
Straight Bar Push Down 3 10-12
T-Bar Row 3 10-12
DB Pull Overs 3 12-15
Olympic OR EZ Bar Curls 3 10-12
DB Hammer Curls 3 10-12
Double Arm Cable Bicep Curls (Triple Drop Sets) 3 x 12 drop sets (36 total)

Friday – Shoulders

Lateral Raises 7 x 10-12 (First 3 sets are warm ups)
Dumbbell Shoulder Press 4 x 10-12
Front Raises 3 x 10-12
Smith Press 3 x 10-12
Rear Delt Raises (Triple Drop Sets) 3 x 12 drop sets (36 total)
Smith Machine OR Olympic Bar Shrugs 3 x 10-12
Dumbbell Shrugs 3 x 10-12

Saturday – Cardio/Abs

HIIT Cardio Circuit
Hanging Leg Raises with Twists 7 x 8-10 (First 3 sets are warm ups)
Cable Rope Crunches 4 x 8-10
Decline Bench Oblique Crunches 3 x 12-15 each side
Abs Machine 3 x 10-12

Sunday – Rest
Recovery


Bilder: