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-   -   Ross Dickerson (http://www.kulturystyka-online.pl/ross-dickerson-t45636.html)

Arnold 21-03-2015 16:27

Ross Dickerson
 
Imie: Ross
Nazwisko: Dickerson
Waga; ~90kg
Wzrost: 185cm

Przykładowy trening

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


Zdjęcia:

http://cdn.simplyshredded.com/wp-con...2014/04/82.jpg
http://cdn.simplyshredded.com/wp-con...2014/04/23.jpg
http://cdn.simplyshredded.com/wp-con...2014/04/5.jpeg
http://cdn.simplyshredded.com/wp-con...2014/04/71.jpg
http://cdn.simplyshredded.com/wp-con...2014/04/63.jpg
http://cdn.simplyshredded.com/wp-con...2014/04/91.jpg
http://cdn.simplyshredded.com/wp-con...2014/04/1.jpeg

źródło: simplyshredded.com

Arnold 21-03-2015 16:30

Odp: Ross Dickerson
 
News

kilka nowych fotek 2015

https://fbcdn-sphotos-b-a.akamaihd.n...72c22cbdb714ee
https://fbcdn-sphotos-a-a.akamaihd.n...f1ab751a09bcf2
https://fbcdn-sphotos-h-a.akamaihd.n...9bb929d0e8bee9
https://fbcdn-sphotos-a-a.akamaihd.n...9f9bc818172c04
https://scontent-fra.xx.fbcdn.net/hp...23&oe=557B4CDF

Arnold 08-04-2015 12:42

Odp: Ross Dickerson
 
News

My neighbours hate me

https://fbcdn-sphotos-d-a.akamaihd.n...77d0f6fab262c8

Running through some highlights

https://fbcdn-sphotos-e-a.akamaihd.n...bdfb4768b1d767

Arnold 09-04-2015 12:43

Odp: Ross Dickerson
 
News

Chest Training with Dickerson Ross


Never serious...But always focused!
My current condition sitting at around 92.5. Bringing something special for yall this year!
Let's Get Shredded!


https://scontent-fra.xx.fbcdn.net/hp...54&oe=55E1D482

Arnold 10-04-2015 17:10

Odp: Ross Dickerson
 
Nowe

https://scontent-fra.xx.fbcdn.net/hp...7c&oe=55B5853C
https://scontent-fra.xx.fbcdn.net/hp...cf&oe=55AB8529

Arnold 12-04-2015 12:27

Odp: Ross Dickerson
 
Biceps Training with Dickerson Ross


Arnold 14-04-2015 10:35

Odp: Ross Dickerson
 
I didn't get here by half assing it....My passion has been strong from day 1

Let's Get Shredded!


https://scontent-fra.xx.fbcdn.net/hp...9a&oe=55B164E1

Arnold 15-04-2015 09:56

Odp: Ross Dickerson
 
My focus can not be broken

Let's Get Shredded!


https://fbcdn-sphotos-b-a.akamaihd.n...137a59eab22ba5

Arnold 17-04-2015 10:38

Odp: Ross Dickerson
 
Video Aesthetics Check

https://fbcdn-vthumb-a.akamaihd.net/...dcf0843865f9b8

https://www.facebook.com/video.php?v=1086355411379422

Arnold 20-04-2015 13:41

Odp: Ross Dickerson
 
Nowe z FB

https://scontent-fra.xx.fbcdn.net/hp...81&oe=55987714

Abs Training with Dickerson Ross


https://scontent-fra.xx.fbcdn.net/hp...f1&oe=55E387E9
https://scontent-fra.xx.fbcdn.net/hp...9b&oe=55986402
https://fbcdn-sphotos-g-a.akamaihd.n...3023f3de9aa109


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