Here’s Tennis Coach, Fitness Model & Bodybuilder Ross Dickerson’s Workout Routine
Ross Dickerson is a professional bodybuilder, influencer, and fitness model who’s known for being one of the most aesthetic people in the fitness industry. Having over a decade of experience, he’s someone who knows the value of sheer discipline and hard work. He’s a brand that’s known for helping others get jacked and cut like himself. Similarly, Ross Dickerson’s workout routine and diet is a proof of the same.
Ross is a force within the fitness industry with years of experience. He knows what he’s doing, and his workout gives amazing results, like toning and shredding body fat to look aesthetic that others envy. Like many pro bodybuilders, he also started in his teenage at the age of 19. His years of dedication have made him what he is now: one of the most aesthetic physiques in the fitness community.
Ross Dickerson’s Workout Routine
Despite being known for helping others within the fitness industry, when it comes to training, Ross trained on his own without any gym partner at least in the beginning. He had the habit of wearing headphones in his entire workout session, which helped him stay focused. However, nowadays, he works out with a partner in the gym, which helps him push harder.
His workout is best for boosting your gains. He focuses on each muscle group that is paired in the best way possible on different days, which helps enhance his growth and aesthetic. Also, it includes proper warm-up and recovery, which enhances his workout one step further.
Monday – Chest & Biceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Flat BB Bench Press | 4 | 10 |
| DB Flys | 3 | 10 – 12 |
| Decline DB Press | 4 | 10 |
| Cable Fly | 3 | 10 – 12 |
| EZ Bar Biceps Curls | 4 | 10 |
| Cable Curls | 3 | 10 – 12 |
Tuesday – Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| Leg Extensions | 4 | 10 |
| BB Back Squats | 4 | 10 |
| Leg Press | 4 | 10 |
| Leg Curls | 3 | 10 |
| BB Deadlift | 4 | 10 |
| Leg Curls | 4 | 12 |
Wednesday – Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Decline Bench Crunches | 4 | 12 – 15 |
| Hanging Leg Raises | 5 | 12 – 15 |
| Cable Rope Crunches | 3 | 20 |
| AB Machine | 3 | 25 – 30 |
Thursday – Back & Triceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Seated Rowing | 3 | 10 |
| T – Bar Rowing | 4 | 10 |
| Upper Back Rowing | 3 | 12 |
| Lat Pulldowns | 4 | 10 |
| Bench Triceps Dips | 4 | 10 |
| DB Overhead Triceps Extensions | 3 | 12 |
| Cable Rope Extensions | 3 | 12 |
Friday – Shoulders
| Exercise Name | Sets | Reps |
|---|---|---|
| DB Shoulder Press | 3 | 10 |
| DB Arnold Press | 4 | 10 |
| Smith Machine Shoulder Press | 3 | 12 |
| DB Side Lateral Raises | 3 | 12 |
| Rear Deltoid Raises | 3 | 12 |
| Smith Machine Shrugs | 4 – 5 | 12 |
Saturday – Cardio & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Lower Crunches | 3 | 15 – 20 |
| Hanging Leg Raises | 3 | 15 – 20 |
| TRX or Normal Squat Thrusts | 3 | 20 – 30 |
| Swiss Ball Crunches | 3 | 15 – 20 |
| Russian Twists | 3 | 20 – 30 |
| V – Sit Crunches | 3 | 15 – 20 |
| Bicycle Crunches | 3 | 20 – 30 |
| Mountain Climbers | 3 | 20 – 30 |
Sunday – Rest Day
Ross Dickerson’s Diet Plan
Ross believes in going for variety when it comes to nutrition, depending on the season. For example, he does bulk and cutting on a regular basis. He usually does bulk from November to February and then cuts down till May for competition.
Here below is one such diet plan of his that will give you a basic idea about how he plans his diet.
Meal 1
- Oats – 2 Ounces
- Whey Protein – 1 Scoop
- Skim Milk – 4 Ounces
- Peanut Butter – 1 Tbsp
Meal 2
- Whole Eggs – 2
- Egg Whites – 3
Meal 3
- Almonds – 3 Ounces
- Blueberries – 3 Ounces
Meal 4
- Ground Turkey Breast – 8 Ounces
- Onions – 4 Ounces
- Peppers – 4 Ounces
- Sweet Potato – 8 Ounces
- Green Beans – 3 to 4 Ounces
- Coconut Oil – 1 Tsp
Meal 5
- Apple – 1
- Peanut Butter – 2 to 3 Tbsp
Meal 6
- Tuna – 3 ½ Ounces
- Salad
Meal 7
- Chicken Breast – 7 ½ Ounces
- Brown Rice – 6 Ounces
- Snap Peas – 2 to 3 Ounces
- Onions – 4 Ounces
- Peppers – 4 Ounces
Meal 8
- Whey Protein – 1 Scoop
- Cottage Cheese or Fat-Free Greek Yogurt – 5 to 6 Ounces
About Ross Dickerson
Born in London, Rick has spent most of his youth scattered between the USA and the UK. Though, he lastly settled in London, England, and managed to build his career in fitness, but he has gone through his own struggles, too.
For example, he has lived a fast-paced lifestyle; he and his family settled in San Francisco and Houston, where he found a sense of routine, and then again, they shifted back to London. And, during this time he found passion and love for fitness. He worked on his physique and also built his confidence.
Similarly, he also started getting offers to model for the companies, which also furthered his knowledge of the fitness industry and inspired him to take his passion and physique to a new level. Presently, he is an established fitness model and entrepreneur who helps others to achieve their dream physique.
Wrapping Up
Ross had started a rocky life. He was frequently moving from one city to another and country to country. It was difficult for him to find out what he was capable of.
However, we can learn from him that you’ll need time to figure out yourself and what you want to achieve in your life and then go behind it. For example, he found his love and passion in fitness, which led him to become a tennis coach, and fitness model and build his career, business, and brand from it.
Nonetheless, here we’ve covered Ross Dickerson’s workout routine and diet plan. Hence, if you have a question about it or want to give it a try, you can do so. And, if you stay dedicated to it and give some time, you’ll get results. Good luck!
