Dickerson Ross Workout
General
Intermediate
Machine strength
Plan Details
The Dickerson Ross Workout routine by AdamMclaughlin is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 2
Legs
Est. 93 min
10 exercises
Barbell Squat
4 Sets x 8,6,6,6 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12,10,10,10 Reps
Machine Seated Leg Curl
4 Sets x 12,10,10,10 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
5 Sets x 6 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12,10,10 Reps
Day 3
Chest
Est. 158 min
18 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Low To High Fly (Palms Up)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Machine Fly
4 Sets x 8 Reps
Single Arm Press Machine
3 Sets x 12,10,10 Reps
Dumbbell Incline Bench Press
4 Sets x 10,8,8,8 Reps
Dumbbell Incline Fly
4 Sets x 12,10,10,10 Reps
Machine Decline Chest Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8,10,10 Reps
Dumbbell Fly
4 Sets x 8 Reps
Incline Underhand Dumbbell Low to High Fly
3 Sets x 12 Reps
Single Arm Cable Fly
3 Sets x 12,10,10 Reps
One Arm Reverse Cable
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Day 4
Back
Est. 161 min
18 exercises
Barbell Deadlift
6 Sets x 5 Reps
low row machine
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Pulldown (Underhand)
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 12,10,10,10 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Wide Upper Back Row
4 Sets x 12,10,10,10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12,10,10 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
3 Sets x 12,10,10 Reps
Day 5
Shoulders
Est. 154 min
16 exercises
Barbell Military Press
6 Sets x 6 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Leverage Machine Shrug
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 12 Reps
Weight Plate Front Raise
4 Sets x 12 Reps
Barbell Alternating Front and Back Press
4 Sets x 10,8,8,8 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 12,10,10,10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12,10,10 Reps
Smith Machine Reverse Press
3 Sets x 10,8,8 Reps
Smith Machine Upright Row
3 Sets x 10,8,8 Reps
Cable Front Raise
3 Sets x 12,10,10 Reps
Smith Machine Shrug
5 Sets x 10,8,8,8,8 Reps
Day 6
Arms Supersets
Est. 134 min
17 exercises
Barbell Seated Tricep Extension
4 Sets x 10,8,8,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Cable One-Arm Preacher Curl
4 Sets x 10,8,8,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,10,10 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12,10,10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12,10,10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,10 Reps
Cable Overhead One Arm Tricep Extension
3 Sets x 12,10,10 Reps
Preacher Curl Machine
3 Sets x 12,10,10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Day 7
Abs
Est. 64 min
7 exercises
Bench Rotational Crunch
3 Sets x 12,10,10 Reps
Parallel Bar Hip Flexion
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15,12,12 Reps
Cable Wood Chop
3 Sets x 15,12,12 Reps
Bench Leg Raise (Supine)
2 Sets x 15,12 Reps
Weight Plate Russian Twist
2 Sets x 15,12 Reps
Decline Crunch
5 Sets x 20 Reps
