🚨New YouTube Video Live | Structuring the best workout plan! Watch the full video here👉 https://youtu.be/FKfIYQoRB_k?si=2QoZ5_YhdURvMB4h | Ross Dickerson
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🚨New YouTube Video Live | Structuring the best workout plan! Watch the full video here👉 https://youtu.be/FKfIYQoRB_k?si=2QoZ5_YhdURvMB4h | Ross Dickerson
46.1K viewsApr 21, 2024
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🎄BUILDING BACK & BICEPS FULL WORKOUT! #bodybuilding Time To Work: Cable Rope Upper Back Row - 4 x 10-12 Bodyweight Pull Ups - 4 x 8-10 (AMRAP) T-Bar Row - 4 x 8-10 Superset: Seated Row - 3 x 8-10 Straight Arm Pushdowns - 3 x 10-12 Biceps: Ez Bar Curls - 4 x 8-10 Seated DB Curls - 3 x 10-12 Each Arm (90sec Rest Between Sets & 2min Between Exercises, Don’t Be A Bitch!) | Ross Dickerson
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🎄BUILDING BACK & BICEPS FULL WORKOUT! #bodybuilding Time To Work: Cable Rope Upper Back Row - 4 x 10-12 Bodyweight Pull Ups - 4 x 8-10 (AMRAP) T-Bar Row - 4 x 8-10 Superset: Seated Row - 3 x 8-10 Straight Arm Pushdowns - 3 x 10-12 Biceps: Ez Bar Curls - 4 x 8-10 Seated DB Curls - 3 x 10-12 Each Arm (90sec Rest Between Sets & 2min Between Exercises, Don’t Be A Bitch!) | Ross Dickerson
49.1K viewsNov 20, 2020
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Training Split For Gains! I’m all about having a 2-3 week rotation with various styles of training while keeping structure. This is 1 of my 3 routines I often rotate💪#bodybuilding | Ross Dickerson
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Training Split For Gains! I’m all about having a 2-3 week rotation with various styles of training while keeping structure. This is 1 of my 3 routines I often rotate💪#bodybuilding | Ross Dickerson
965.8K viewsJul 15, 2022
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Complete Abs Day Routine By Ross Dickerson | Fitness Authority
2:25
Complete Abs Day Routine By Ross Dickerson | Fitness Authority
193.9K views11 months ago
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‘Upper Chest’ Focused Workout | Improve your chest with this mass building session💪#bodybuilding | Ross Dickerson
2:32
‘Upper Chest’ Focused Workout | Improve your chest with this mass building session💪#bodybuilding | Ross Dickerson
598.3K viewsOct 4, 2022
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Grow Your Chest & Try This Workout! #bodybuilding | Ross Dickerson
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Grow Your Chest & Try This Workout! #bodybuilding | Ross Dickerson
1.5M viewsJul 28, 2022
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How To Plan The Perfect Workout | Fast and Easy
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How To Plan The Perfect Workout | Fast and Easy
57K viewsApr 21, 2024
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Biceps & Triceps Workout | Grow bigger, stronger arms with this killer session💪#bodybuilding | Ross Dickerson
333.2K viewsSep 21, 2022
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My morning cardio routine always sets me up for a strong day ahead, let's go💪 My HIlT Workout: 5min warm up then straight into 30sec with resistance turned up at 100% work rate followed by 1min (resistance down) steady moving recovery. Repeat this for 10-15 rounds with a 5min cool down. #goodmorning #riseandgrind #morningroutine | Ross Dickerson
523.3K views8 months ago
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3:18
‘Upper Chest’ Focused Workout | Must Try! #bodybuilding | Ross Dickerson
285K viewsJun 4, 2022
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3:07
Size Building Abs Workout | Must Try! When it comes to training abs, if you want them to grow you must train them like every other muscle💪#bodybuilding | Ross Dickerson
343.8K viewsJul 21, 2022
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8:05
How To Build BICEP PEAK Muscle (Full Workout)
90.7K viewsMay 26, 2024
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0:28
‘Upper Chest’ Focused Workout | Step Up Your Chest Gains & Try This! #bodybuilding | Ross Dickerson
174.5K viewsSep 20, 2022
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0:15
FREE WORKOUT VIDEOS, BLOGS, WORKOUTS OF THE WEEK, DIET & TRAINING PLANS, AND MORE From Ross Dickerson, Global Fitness Trainer & Influencer | Ross Dickerson
225.1K viewsFeb 10, 2020
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0:32
30Min Ab Building Workout, No Equipment! #bodybuilding | Ross Dickerson
2.7M viewsJul 30, 2022
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Abs Workout | Step up your core strength with this killer session💪 #bodybuilding | Ross Dickerson
286K viewsSep 13, 2022
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3:16
Want to take your shoulders to the next level? Give this muscle-building shoulder workout from Ross Dickerson a try. 👉 IG: https://bit.ly/3r6ma5V 1. DB Shoulder Press - 4 sets, 6-8 reps 2. Seated DB Lat Raises - 4 sets, 8-10 reps 3. Plate Upright Row - 3 sets, 8-10 reps 4. DB Reverse Fly - 3 sets, 8-10 reps 5. Machine Press - 3 sets, 6-8 reps 6. Cable Front Raises - 3 sets, 8-10 reps each arm 7. Lat Raises Machine - 2 sets, 8-10 reps 8. Cable Shrugs - 4 sets, 8-10 reps 90sec Rest Between Sets &
348.7K viewsJul 12, 2021
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3:42
💥Build A Bigger, Stronger Back With This Killer Workout! 1) Reverse Grip Seated Row - 4 x 10-12 2) Reverse Straight Arm Pushdowns - 3 x 12-15 3) Weighted Close Grip Pull Ups - 4 x 10-12 (AMRAP) 4) Wide Grip Dead Row - 3 x 12-15 5) Lat Pull Downs - 3 x 10-12 6) Single Arm Close Grip Pulldown - 2 x 10-12 Each Arm 7) Reverse Fly - 2 x 12-15 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson
220.5K viewsApr 29, 2021
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2:42
Abs Day | Improve Your Core With This Killer🔥Ab Building Workout! #bodybuilding | Ross Dickerson
419.1K viewsJul 5, 2022
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3:23
Build A Bigger, Stronger Back With This Workout! 1) Close Grip Pull Downs - 4 x 10-12 (Last Set Drop Set) 2) Seated Row - 4 x 10-12 (Last Set, Dropset) 3) Weighted Pull Ups - 3 x 8-10 (AMRAP) 4) One Arm Smith Machine Row - 3 x 10-12 Each Arm 5A) Straight Arm Pushdowns - 3 x 10-12 (Last Set, Dropset) 5B) Upper Back Row - 3 x 10-12 6) Reverse Fly - 3 x 12-15 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson
192.4K viewsMar 14, 2021
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3:37
💥6 Bicep Exercises For Bigger, Stronger Arms! #bodybuilding 1) Arm Blaster Supinating Curls 2) Cable Straight Bar Drag Curls 3) Single Arm Cable Crucifix Curls 4) Seated Cable Rope Preacher Curls 5) Alternate Arm Spider Curls 6) Isolated Wall DB Hammer Curls (This Isn’t A Workout But Try Adding 3-4 Of These Into Your Next Workout, Remember Technique Is Key🔑) | Ross Dickerson
650.6K viewsAug 23, 2021
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0:20
The only guide for bigger biceps you’ll ever need💪Choose one short head exercise, one long head exercise, & one brachialis exercise & add into your next workout! #armsworkout | Ross Dickerson
106.6K views2 months ago
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3:16
💥All ROUND CHEST BUILDING WORKOUT! #bodybuilding (Can Be Done As Supersets Or Individual Exercises) 1) Incline Smith Machine - 4 x 8-10 2) Low To High DB Fly - 3 x 10-12 3) Alternate DB Decline Press - 4 x 8-10 Each Arm 4) High To Low Cable Fly - 3 x 10-12 5) Machine Chest Press - 4 x 8-10 6) Machine Fly - 4 x 10-12 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson
338.7K viewsApr 26, 2022
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0:35
Improve your Abs & Obliques with these 5 exercises & tips💪 #workout | Ross Dickerson
352.1K views6 months ago
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2:55
Superset Biceps & Triceps Home Workout💪 Have you checked out my new ‘Reps By Ross’ app? Get faster, more consistent results with your custom plan designed by me today! The time is now, check it out here👉 https://bit.ly/REPSbyRoss_FB #biceps #triceps #homeworkout | Ross Dickerson
324.2K viewsMar 30, 2025
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2:33
💥MIX IT UP! #bodybuilding 🔹Supersets: Performing two exercises in a row without rest between. 🔹Drop Sets: Performing a set number of reps, dropping the weight & repeating those reps. 🔹Triple Drop Sets: Performing a set number of reps, dropping the weight & repeating those reps then dropping the weight again, repeating the reps for a third time. (It’s all about judging the weight in your first set to get an idea of the weights you need to use then aiming for failure every time…DON’T BE A BITC
165.1K viewsOct 12, 2021
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3:25
Try This👉Size Building Back Workout! #bodybuilding 1) T-Bar Row - 4 x 8-10 2) Seated Row - 3 x 10-12 3) Lat Pull Down - 4 x 8-10 4) Bench Support/Close Grip Pull Down - 3 x 10-12 5) DB Incline Bench Upper Back Row - 4 x 8-10 6) Double Cable Rope Straight Arm Pushdowns - 3 x 10-12 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson
447.2K viewsAug 7, 2021
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3:52
💥Killer Delt Workout! #bodybuilding 🔥(Drop Sets: Perform Reps, Drop The Weight, Repeat Reps) 🔥(Triple Drop Sets: Perform Reps, Drop The Weight, Repeat Reps, Drop The Weight, Repeat Reps) TIME TO WORK: 1) Machine Shoulder Press - 4 x 10-12 (Every Set, Drop Set) 2) Seated DB Lat Raises - 3 x 12-15 (Every Set, Triple Drop Set) 3) Arnold Press - 3 x 10-12 4) Seated DB Front Raises - 3 x 12-15 5) Smith Machine Upright Row - 3 x 10–12 6) Smith Machine Shrugs - 4 x 10-12 (90sec Rest Between Sets & 2
185.9K viewsNov 20, 2021
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3:02
Ab Building Workout! #motivation 🔥Supersets (A 😎 1A) Rotating Leg Raises - 4 x 8-10 (AMRAP) 1B) Kick Throughs - 4 x 8-10 Each Side 2) Decline Bench Oblique Crunch - 3 x 10-12 Each Side 3A) Twisting Upper Crunch - 3 x 8-10 Each Side 3B) Mountain Climbers - 3 x 15-20 Each Side 4) Weighted V-Sits - 2 x 10-12 (AMRAP) (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson
312.7K viewsApr 1, 2021
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3:48
💪BICEPS & TRICEPS WORKOUT! #motivation 1) DB Across Body Curls - 4 x 8-10 Each Arm 2) EZ Bar Skull Crushers - 4 x 8-10 3) Incline Bench DB Curls - 4 x 10-12 4) Overhead DB Extensions - 4 x 10-12 5) DB Spider Curls - 3 x 10-12 6) Single Arm Across Body Extensions - 3 x 10-12 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson
382.1K viewsJan 30, 2022
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