Find out about athlete Rob Riches' training, diet and supplementation plan

Rob Riches is one of the best-known athletes in the world of fitness, having been on the cover of several magazines, winning several competitions and serving as an inspiration to many. He measures 1.78m and weighs around 82kg.

Your training plan is done every day, without exception, normally varying between 3 to 4 sets per exercise and 8 to 15 repetitions. You also regularly do low-intensity cardio for around 40 minutes.

Regarding your diet, it is obviously rich in proteins, with a good variety of foods and a high consumption of vegetables.

As for supplements, it uses classics such as whey protein and the BCAA's, but also Acetyl L-Carnitine, between others.

So find out more about Rob Riches' training, diet and supplementation below, and if you don't know any exercise, just click on the name to see its image.

Workout plan

Monday ? Back

• Pull-ups with reverse grip ? 3 sets x 10 repetitions
• Barbell row ? 4 sets x 10-12 reps
• Dumbbell row ? 3 sets x 8-12 reps
• Rowing on the machine ? 4 sets x 8-12 reps
• Pulldown ? 4 sets x 12-15 reps

Tuesday ? Quadriceps and calves

• Squat ? 4 sets x 8-12 reps
• Press ? 4 sets x 8-12 reps
• Squat Hack ? 3 sets x 8-10 reps
• Walking barbell lunges ? 4 sets x 15-20 steps
• Leg Extension ? 4 sets x 12-20 reps
• Calf raise ? 4 sets x 15 reps
• Single leg calf raise ? 4 sets x 15 reps

Wednesday ? Biceps and forearm

• Short grip lifts ? 3 sets x 10 repetitions
• Seated Dumbbell Curl ? 4 sets x 8-12 reps
• Concentrated curl on the barbell bench ? 3 sets x 10-12 reps
• Concentrated dumbbell curl ? 3 sets x 10-12 reps
• Curl with cables ? 4 sets x 12-20 reps
• Inverted curl with Z bar ? 3 sets x 15 reps
• Standing forearm curl with barbell ? 3 sets x 15 reps
• Inverted forearm curl with dumbbell ? 3 sets x 15 reps

Thursday ? Shoulders and calves

• Front barbell shoulder press ? 4 sets x 8-15 reps
• Arnold Press ? 3 sets x 10-12 reps
• Slanted back openings ? 3 sets x 10-12 reps
• Inverted Peck Deck ? 2 sets x 15 reps
• Sides ? 3 sets x 10-12 reps
• Sides with cable to one arm ? 2 sets x 15 reps
• Twins in the press ? 4 sets x 15 reps
• Seated press ? 4 sets x 15 reps

Friday ? Chest and forearm

• Incline bench press ? 4 sets x 8-15 reps
• Incline Dumbbell Chest Press ? 3 sets x 10-12 reps
• Flat bench press ? 3 sets x 10-12 reps
• Openings ? 3 sets x 10-12 reps
• Cable openings ? 3 sets x 15 reps
• Forearm curl with bar ? 3 sets x 15 reps
• Inverted forearm curl with dumbbell ? 3 sets x 15 reps

Saturday? Hamstrings and lower back

• Deadlift with straight legs ? 4 sets x 8-15 reps
• Lying leg curl ? 3 sets x 10-12 reps
• Vertical press ? 3 sets x 10-12 reps
• Seated leg curl ? 3 sets x 10-12 reps
• Good days ? 3 sets x 12-15 reps
• Weighted hyperextensions ? 3 sets x 12 reps
• Inverted hyperextensions ? 3 sets x 12-15 reps

Sunday? Triceps and trapezius

• Tricep with bar ? 4 sets x 8-15 reps
• Tricep extension on the machine ? 3 sets x 10-12 reps
• Seated tricep extension with dumbbell ? 3 sets x 10-12 reps
• Cable kickback ? 3 sets x 15 reps
• Barbell Shrinks ? 4 sets x 8-15 reps
• Shrinkage at Smith ? 3 sets x 10-12 reps
• Front lying with barbell on bench ? 3 sets x 10-12 reps

Diet

• Meal 1
• Egg Whites
• 1 whole egg
• Cottage cheese
• Brown rice
• Mushrooms

• Meal 2
• Chicken breast
• Sweet potato
• Broccoli
• Spinach
• Linseed oil

• Meal 3
• Salmon
• Egg Whites
• Brown rice
• Cabbages
• Green bean

• Meal 4
• Peru
• Brown rice
• Avocado
• Green bean
• Broccoli

• Meal 5
• Whey Protein
• Dates

• Meal 6
• Peru
• White rice
• Linseed oil
• Green bean
• Asparagus

• Meal 7
• Shake with:
• Cottage cheese
• Casein
• Almond Butter
• Stevia extract

Supplements

• Thermogenic
• Glutamine
• BCAA?s
• Acetyl L-Carnitine
• CLAN
• Protein powder (whey, egg or meat)
• Multivitamin

Information taken from the website simplyshredded.com

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