WBFF PRO, model & personal trainer. Shredded well balanced physique.

I have developed my own type of training by trying out a lot of different methods, learning how my body responds to different techniques and figuring out what works best for me. One thing that has stood out is that with my body type, to gain significant mass I have to focus on big compound movements with a high calorie diet. When cutting I often use a hypertrophy and endurance based 3 week rotating plan alongside a carb cycle eating plan.

Full Routine:

Monday – Legs

• Leg Extensions 7 x 10-12 (First 3 sets are warm ups)
• Squats 4 x 10-12
• Front Squats using Dumbbells, Kettle Bells or Olympic Bar 3 x 10-12
• Leg Press 3 x 10-12
• Lunges 3 x 10-12
• Deadlifts 3 x 10-12
• Leg Curls (Triple Drop Sets) 3 x 12 drop sets (36 total)

Tuesday – Chest/Triceps

• Dumbbell Fly’s  2 x 10-12 (Warm up)
• Machine Chest Press  2 x 10-12 (Warm up)
• Chest Dumbbell Incline Fly’s 4 x 10-12
• Dumbbell Incline Press 4 x 10-12
• Decline Bench Press 3 x 0-12
• Machine Fly’s 3 x 10-12
• Machine Press (Triple Drop Sets) 3 x 12 drop sets (36 total)
• Skull Crushers 3 x 10-12
• Single Arm Cable Extensions 3 x 10-12 each arm
• Straight Bar Push Down (Triple Drop Sets) 3 x 12 drop sets (36 total)

Wednesday – Abs

• Hanging Leg Raises with Twists 7 x 8-10 (First 3 sets are warm ups)
• Cable Rope Crunches 4 x 8-10
• Decline Bench Oblique Crunches 3 x 12-15 each side
• Abs Machine 3 x 10-12

Thursday – Back/Biceps

• Upper Back Row 7 x 10-12 (First 3 sets are warm ups)
• Lateral Pull Down 4 10-12
• Straight Bar Push Down 3 10-12
• T-Bar Row 3 10-12
• DB Pull Overs 3 12-15
• Olympic OR EZ Bar Curls 3 10-12
• DB Hammer Curls 3 10-12
• Double Arm Cable Bicep Curls (Triple Drop Sets) 3 x 12 drop sets (36 total)

Friday – Shoulders

• Lateral Raises 7 x 10-12 (First 3 sets are warm ups)
• Dumbbell Shoulder Press 4 x 10-12
• Front Raises 3 x 10-12
• Smith Press 3 x 10-12
• Rear Delt Raises (Triple Drop Sets) 3 x 12 drop sets (36 total)
• Smith Machine OR Olympic Bar Shrugs 3 x 10-12
• Dumbbell Shrugs 3 x 10-12

Saturday – Cardio/Abs

• HIIT Cardio Circuit
• Hanging Leg Raises with Twists 7 x 8-10 (First 3 sets are warm ups)
• Cable Rope Crunches 4 x 8-10
• Decline Bench Oblique Crunches 3 x 12-15 each side
• Abs Machine 3 x 10-12

Sunday – Rest

• Recovery

Ross’s diet

• Meal 1: Porridge with 1 scoop of Chocolate Whey Protein & Almonds
• Meal 2: 6 Egg Whites with 2 Yolks scrambled
• Meal 3: Sweet Potato/Wholegrain Rice, Chicken & Broccoli
• Meal 4: Turkey, Almonds, Asparagus & Cottage Cheese
• Meal 5: Sweet Potato, Chicken & Broccoli
• Meal 6: Turkey, Almonds, Asparagus & Cottage Cheese
• Meal 7: 0% Fat Greek Yogurt with a scoop of Chocolate Casein & Almonds

Ross’s WEB links:

• Facebook
• His website
• Youtube

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