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Rob Riches - Training 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, winning several competitions and being an inspiration for many. It measures 1.78m and weighs about 82kg.

Your training plan is done every day, without exception, usually ranging from 3 to 4 sets per exercise and 8 to 15 repetitions. Also do it regularly cardio of low intensity, for about 40 minutes.

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

In 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 the image of it.

Training plan

Monday – Back

rob riches

Tuesday – Quadriceps and calves

Wednesday – Biceps and forearm

Thursday – Shoulders and calves


Friday – Chest and Forearm

Saturday – Hamstrings and Lower Back

Sunday – Triceps and trapeze

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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
  • cabbage
  • 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
  • Beat with:
  • Cottage cheese
  • Casein
  • Almond Butter
  • Stevia extract

rob riches 7


Information taken from the website

Facebook Rob Riches

Rob Riches Website

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4 comentários

  1. The diet is actually described there, but the most important 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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