1.7K reactions · 97 shares | FREE WORKOUT VIDEOS, BLOGS, WORKOUTS OF THE WEEK, DIET & TRAINING PLANS, AND MORE From Ross Dickerson, Global Fitness Trainer & Influencer | Ross Dickerson | Facebook
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149K views · 3.3K reactions | Back Attack! Try this killer workout Seated Row - 4 x 10-12 (Last Set, Drop Set) Reverse Grip Pull Down - 4 x 10-12 (Last Set, Drop Set) Bodyweight Rows - 3 x 10-12 (AMRAP) Pull Ups - 3 x 10-12 (AMRAP) Double Rope Pushdowns - 3 x 10-12 Seated DB Curls - 4 x 10-12 (Last Set, Drop Set) Standing DB Curls - 3 x 8-10 Each Arm (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson | Facebook
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149K views · 3.3K reactions | Back Attack! Try this killer workout Se…
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69K views · 175 shares | Cobra Back Building FULL WORKOUT! Supersets: Bent Over Row - 4 x 10-12 Straight Arm PullDowns - 4 x 12-15 Wide Grip Pull Ups - 4 x AMRAP (AMRAP-As Many Reps As Possible) Incline Bench Upper Row - 4 x 12-15 Normal Sets: One Arm DB Row - 4 x 10-12 Each Arm Close Grip Pull Down - 4 x 10-12 (Rest 90sec Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson | Facebook
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69K views · 175 shares | Cobra Back Building FULL WORKOUT! …
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🔥Shredded Back Workout! 1) Seated Upper Back Row - 4 x 10-12 2) Bent Over Row - 4 x 8-10 3) 3 Angle Lat Pull Down - 4 x 10-12 4) Reverse Grip Pull Down - 4 x 8-10 5A) Single Arm Cable Row - 3 x 10-12 Each Arm 5B) High To Low Reverse Fly - 3 x 10-12 6) Straight Arm Pushdowns - 2 x 12–15 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson
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🔥Shredded Back Workout! 1) Seated Upper Back Row - 4 x 10-12 2) Ben…
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📸Raw Superset Back Workout | Must Try! 1A) One Arm Rows - 4 x 10-12 Each Arm 1B) Pull Ups - 4 x 10-12 (AMRAP) 2A) Wide Grip Bent Over Row - 4 x 12-15 2B) DB Pull Overs - 4 x 12-15 3A) Close Grip Pull Ups - 3 x 10-12 (AMRAP) 3B) DB Bench Rows - 3 x 12-15 4) Upper Back Row - 2 x 15/20 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson
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📸Raw Superset Back Workout | Must Try! 1A) One Arm Rows - 4 x 10-1…
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49K views · 2.3K reactions | 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 | Facebook
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49K views · 2.3K reactions | BUILDING BACK & BICEPS FUL…
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134K views · 14K reactions | Mass Building Back Workout! #bodybuilding Supersets: (A+B) 1A) Straight Arm Pushdowns - 4 x 10-12 1B) Bent Over Row - 4 x 8-10 2A) Close Grip Pull Down - 3 x 8-10 2B) Upper Back Row - 3 x 10-12 3) Seated Row - 3 x 8-10 4) Lat Pull Down - 3 x 10-12 5) Reverse Cable Fly - 2 x 10-12 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson | Facebook
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