Rob Riches - Training and diet plan

Rob Riches โ€“ Workout and diet plan

Get to know the training plan, diet and supplementation of the athlete Rob Riches

Rob Riches is one of the best known athletes in the fitness world, having been on the cover of several magazines, winner of several competitions and served as inspiration for many. It measures 1.78m and weighs about 82kg.

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

Regarding its diet, it is obviously rich in protein, 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.

Then find out 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.

Training plan

Monday ? Back

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Tuesday ? quadriceps and calves

Wednesday ? biceps and forearm

Thursday ? shoulders and calves


Friday ? chest and forearm

Saturday? Hamstrings and lower back

Sunday? Triceps and Trapezius

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

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  • Meal 5
  • Whey Protein
  • Dates
  • Meal 6
  • Peru
  • White rice
  • Linseed oil
  • Green bean
  • Asparagus
  • Meal 7
  • Beaten with:
  • Cottage cheese
  • Casein
  • Almond Butter
  • Stevia extract

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Information taken from the website

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4 thoughts on “Rob Riches – Plano de treino e dieta”

  1. The diet is actually described there, but the most important thing is the number of calories and the amount (grams) of each food he eats, and that is the real secret of bodybuilding.

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