Take Advantage of Ross Dickerson's 3-Day Split Workout to Maximize Your Exercise Program

Are you prepared to increase the level of your fitness? Fitness guru Ross Dickerson has created a three-day split training regimen that is both effective and efficient, focusing on various muscle groups each week. With this split program, you may workout with focus and recover at your best, which will help you reach your fitness objectives. So let's get started with Ross Dickerson's three-day split sets and reps program.

Recognizing the Three-Day Divide

The format of Ross Dickerson's three-day split routine is as follows: In summary

Day 1 - PUSH DAY - Chest, Shoulders, Tricep
Day 2 - REST
Day 3 - PULL DAY - Back & Biceps
Day 4 - REST
Day 5 - LEG DAY - Hamstrings, Glutes, Quads, Calves
Day 6 REST
Day 7 REST

PUSH DAY

SHOULDERS

- Military Press 4 X 6-8

- Lateral Raises 4 X 8

- Plate Raises 3 X 12

- Shrugs 5 X 10

CHEST

- Incline Dumbbell Press 4 X 8-10

- Machine Press 3 X 10-12

- Dumbbell Flys 4 X 8

CHEST/TRICEPS

- Dips 3 X 10-12

TRICEPS

- Overhead Extensions 4 X 8

- Tricep Kickbacks 3 X 10-12 (each arm)

PULL DAY

BACK

- Bodyweight Pull Up 4 X 6-8

- Bent Over Rows 4 X 6-8

- Close Grip Pull Down 3 X 12

- Straight Arm Pull Downs 3 X 12

BICEPS

- EZ Bar Curls 4 X 8

- Cable Curls (across body): 3 x 12 (each arm)

LEG DAY

Squats 4 X 8

Machine Press (Single Leg) 3 x 10 each leg

Leg Extensions 4 X 8-10

Machine Curls 3 X 12

Machine Calf Raises 5 X 10

Walking Lunges with Dumbbells 3 X 12 steps

The three-day split regimen developed by Ross Dickerson is a thorough and methodical technique to developing muscle and strength. This workout maximizes muscular growth and recovery by concentrating on different muscle groups each day and adding enough rest periods.

Visit healthbestfit.com for other exercise routines and fitness advice, and subscribe to Ross Dickerson's YouTube channel at youtube.com/@fungymbody. Join the wellness movement and tell your friends about this game-changing exercise regimen!

Ross Dickerson's three-day split sets and reps regimen can help you effectively reach your fitness objectives regardless of your level of experience in weightlifting. Begin your path now to become a stronger, healthier version of yourself!

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For the strength training I usually follow the following split workout