Ross Dickerson Shoulder Workout
Ross Dickerson Shoulder Workout: Complete Guide + Pre/Post-Gym Food Plan
Let’s be honest — when Ross Dickerson walks into a room, his shoulders arrive first. They’re round, ripped, and perfectly sculpted like Greek armor. If you’ve been dreaming of 3D delts that pop even under a hoodie, this article is your golden ticket. We’ll break down Ross Dickerson’s complete shoulder workout, his food intake plan before and after gym time, and sprinkle it with a bit of fitness humor to keep those muscles flexed and smiling.
🧠 Why Shoulders Matter (Besides Looking Awesome)
Shoulders aren’t just for aesthetics (though… let’s be real, they do look awesome). Well-developed delts:
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Improve posture
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Enhance upper body strength
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Give your physique that V-tapered superhero look
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And yes, make tank tops 10x cooler
Ross Dickerson clearly understands this — which is why his shoulder workouts are intense, strategic, and ridiculously effective.
💪 Ross Dickerson’s Shoulder Training Style
Ross trains shoulders with:
- Volume (lots of reps + sets)
- Isolation and compound lifts
- Strict form
- Minimal rest And zero tolerance for lazy reps. Seriously, he’s stricter than a math teacher during finals week.
His goal isn’t just big shoulders — it’s well-balanced delts: front, side, and rear. No neglected corners here.
🏋️ Ross Dickerson Complete Shoulder Workout Routine
Ready to feel like you’ve strapped boulders to your arms? Let’s go.
🔥 Warm-Up (5–10 minutes)
- Arm circles (forwards + backwards)
- Resistance band lateral raises
- Light dumbbell presses (2 sets x 20 reps)
Now that you’re warm and slightly questioning your life choices, let’s begin.
🧱 Ross Dickerson’s Shoulder Workout Plan
1. Barbell Overhead Press
4 sets x 10, 8, 6, 6 reps, Tip: Control the eccentric (lowering) phase — Ross doesn’t throw weights around like pizza dough.
2. Seated Dumbbell Shoulder Press
- 3 sets x 8–10 reps
- Yes, both arms. No resting one while pretending to "adjust your grip."
3. Lateral Raises (Dumbbells)
- 4 sets x 12–15 reps
- This is the secret to those capped shoulders — and the burn is REAL.
4. Rear Delt Cable Flys (Reverse Pec Deck if available)
- 3 sets x 15 reps
- Ross never forgets the rear delts. Neither should you. Unless you like flat backs.
5. Front Plate Raise
- 3 sets x 12 reps
- Hold the plate like you're offering someone pancakes. Pancakes of pain.
6. Arnold Press
- 3 sets x 10 reps
- Named after Arnold. Approved by Ross. Loved by shoulders.
7. Dumbbell Shrugs
- 4 sets x 15–20 reps
- Bonus trap engagement — because Ross has traps that practically wave hello.
🍽️ Ross Dickerson Pre-Workout Meal Plan
Ross doesn’t just wing it with food. He fuels his body like a performance machine. His pre-workout meals are designed for energy, endurance, and blood-pumping pumps.
Time: 60–90 minutes before workout
Sample Meal (Clean & Powerful):
- 1 cup oats with almond milk
- 1 scoop whey protein
- 1 banana (for natural sugar & potassium)
- A handful of almonds
- (Optional: coffee or pre-workout for extra buzz buzz 🐝)
💡 Why it works: Balanced carbs + protein + fats = sustained energy and muscle support during shoulder destruction.
🥗 Ross Dickerson Post-Workout Meal Plan
After crushing shoulders, it’s recovery time. Ross eats to rebuild, refuel, and reduce soreness — because sore shoulders are no joke when you're trying to shampoo your hair the next morning.
Time: Within 30–45 minutes post-workout
Sample Meal (Simple & Satisfying):
- Grilled chicken breast
- Steamed brown rice or sweet potatoes
- Broccoli or spinach
- 1 scoop of whey protein with water
- (Bonus: Add avocado for healthy fats)
💡 Why it works: Protein = repair. Carbs = refill muscle glycogen. Veggies = recovery support.
🧠 Tips to Train Shoulders Like Ross Dickerson
- Go slow. Feel the burn. If you're just throwing weights, you're wasting time.
- Train all 3 heads of the delts. Front, side, and rear. Ross does it. You should too.
- Stretch post-workout. Delts tighten up quickly — stretch like your posture depends on it (because it does).
- Be consistent. Rome wasn’t built in a day, and neither were Ross’s shoulders.
😂 Funny Truths About Shoulder Day
- You’ll struggle to take your shirt off after a good shoulder workout.
- Lateral raises: tiny weights, massive ego damage.
- Mirror selfies hit different after shoulder day.
- People will ask what you’ve been doing — get ready to say "Ross Dickerson."
🏁 Final Thoughts: Should You Train Shoulders Like Ross?
If you want a strong, defined upper body that makes you look like an action figure — yes, absolutely. Ross Dickerson’s shoulder routine is brutal, balanced, and guaranteed to bring results when done with proper form, consistency, and the right fuel.
Remember: it’s not about lifting the heaviest — it’s about lifting smart, controlled, and with Ross-like focus.
So next time shoulder day comes around, don’t skip it. Dominate it — the Ross way. 💥
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