Ross Dickerson Bicep Workout
💪 Ross Dickerson Bicep Workout: Get Bigger Arms + Complete Food Plan
Ever wondered how Ross Dickerson gets those biceps that look like they’re permanently flexed? Yeah — we all do. His arms are sculpted like they were carved by Zeus himself. But they didn’t happen by chance — they’re the result of strategic training, serious discipline, and eating like a gym-fueled machine.
This article breaks down Ross Dickerson’s complete biceps workout routine, his pre/post-workout meals, and some tips to help you flex your way to fame (or at least better selfies).
🧠 Why Train Biceps Seriously?
Sure, big arms look cool. But biceps aren’t just about showing off — they help with:
- Pulling strength (rows, deadlifts, chin-ups)
- Arm aesthetics
- Stability during compound lifts
- Attracting compliments at family dinners
Ross trains them with intention. Not just for looks, but for balanced upper-body strength and shape.
💥 Ross Dickerson’s Bicep Training Philosophy
Ross focuses on:
- High volume (prepare for the pump)
- Strict form
- Controlled negatives (eccentric phase)
- Full range of motion
- And yes… zero cheating with body swing
He doesn’t just curl — he crafts each rep like a work of art.
🏋️ Ross Dickerson’s Complete Bicep Workout Routine
Frequency: Typically 1–2x per week
Duration: 30–45 minutes (of pure arm fire)
🔥 Warm-Up
Before you even touch a dumbbell:
- Light resistance band curls – 2 sets x 20 reps ,
- Slow bar curls with an empty bar – 2 sets x 15 reps (Your biceps should feel like they just drank espresso)
🎯 Ross Dickerson Bicep Workout Plan
1. Barbell Curl
- 4 sets x 10, 8, 6, 6 reps
- Strict form. No banana-back rocking. Elbows stay tight.
2. Dumbbell Alternating Curl (Seated or Standing)
- 3 sets x 10 reps (each arm)
- Rotate the wrist for full peak contraction. Visualize your biceps begging for mercy.
3. Preacher Curl (EZ Bar or Dumbbell)
- 3 sets x 12 reps
- Slow and controlled. Your biceps are locked in and isolated.
4. Concentration Curl
- 3 sets x 12–15 reps
- Single arm. Sitting down. Your bicep has nowhere to hide.
5. Hammer Curl
- 3 sets x 10 reps
- This targets the brachialis — the secret sauce to wider looking arms.
6. Cable Curl (Straight Bar or Rope)
- 3 sets x 15 reps
- Burnout finisher. Feel the pump. Feel your soul leave your body (but in a good way).
🍽️ Ross Dickerson’s Pre-Workout Meal Plan (For Arm Day Gains)
Ross eats with one goal: fuel the pump.
When: 60–90 mins before workout
What he eats:
- 1 cup oats with cinnamon
- 1 scoop of whey protein
- 1 banana
- A spoon of peanut butter (because yum + fats)
Why it works:
Slow-digesting carbs = sustained energy
Protein = muscle support
Banana = pump booster
PB = fuel that tastes good enough to lift for
🥩 Ross Dickerson’s Post-Workout Meal Plan (For Recovery)
After turning his biceps into inflated sausages, Ross eats clean and quick to rebuild.
When: Within 30–45 mins after training
What he eats:
- Grilled lean beef or chicken breast
- Sweet potatoes or brown rice
- Green veggies (spinach, broccoli)
- Whey protein shake (1 scoop)
- Optional: Mixed berries or pineapple for antioxidants
Why it works:
Protein + complex carbs + fiber + vitamins = recovery jackpot
🧠 Tips to Train Biceps Like Ross Dickerson
- Form > weight: Nobody cares how much you curl if your form is trash.
- Control the negative: Lower the weight slowly. That’s where the gains live.
- Mind-muscle connection: Think about squeezing the bicep. Not the rep count.
- Don’t skip triceps: Big arms = biceps + triceps. (Dickerson trains both like a champ.)
😂 Funny Truths About Bicep Day
- You’ll stare at your arms in the mirror for longer than you'd like to admit.
- Shirt sleeves will start to feel tighter. Coincidence? We think not.
- There’s always one curl bro at the gym. Be better. Be Ross.
🏁 Final Thoughts: Can You Get Dickerson-Level Arms?
Sure, you may not become Ross overnight. But his routine is proof that consistent training, clean eating, and laser focus can build powerful, aesthetic biceps.
Train smart. Eat right. Curl with intention. One day, someone might just ask you “Hey bro, what arm day plan are you on?” and you’ll answer proudly:
“Ross. Dickerson. Biceps.”
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