{"id":9592,"date":"2015-10-16T02:12:16","date_gmt":"2015-10-16T02:12:16","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=9592"},"modified":"2017-01-18T05:40:47","modified_gmt":"2017-01-18T05:40:47","slug":"plan-de-entrenamiento-de-robo-riquezas-y-dieta","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/rob-riches-plano-de-treino-e-dieta\/","title":{"rendered":"Rob Riches \u2013 Plan de entrenamiento y dieta"},"content":{"rendered":"<h2><strong>Descubre el plan de entrenamiento, dieta y suplementaci\u00f3n del atleta Rob Riches<\/strong><\/h2>\n<p><!--more--><\/p>\n<p>Rob Riches es uno de los atletas m\u00e1s conocidos en el mundo del fitness, habiendo aparecido en la portada de varias revistas, ganado varias competiciones y servido de inspiraci\u00f3n para muchos. Mide 1,78 m de altura y pesa alrededor de 82 kg.<\/p>\n<p>Tu plan de entrenamiento se realiza todos los d\u00edas, sin excepci\u00f3n, variando normalmente entre 3 a 4 series por ejercicio y 8 a 15 repeticiones. Tambi\u00e9n hace cardio de baja intensidad regularmente durante unos 40 minutos.<\/p>\n<p>En cuanto a su dieta, evidentemente es rica en prote\u00ednas, con una buena variedad de alimentos y un alto consumo de verduras.<\/p>\n<p>En suplementos utiliza cl\u00e1sicos como <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\" >prote\u00edna de suero<\/a> y los <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\" >BCAA&#8217;s<\/a>, pero tambi\u00e9n <a href=\"https:\/\/ginasiovirtual.com\/a-l-carnitina-funciona\/\" >Acetil L-Carnitina<\/a>, entre otros.<\/p>\n<p><strong>Descubre m\u00e1s sobre el entrenamiento, la dieta y los suplementos de Rob Riches a continuaci\u00f3n, y si no conoces alg\u00fan ejercicio, simplemente haz clic en el nombre para ver una imagen del mismo.<\/strong><\/p>\n<h1 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>plan de entrenamiento<\/strong><\/span><\/h1>\n<h2 style=\"text-align: center;\"><strong>Lunes \u2013 De vuelta<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/eleva\u00e7oes-pega-invertida.jpg\" >Dominadas con agarre inverso<\/a> \u2013 3 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\" >remo con barra<\/a> \u2013 4 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\" >remo con mancuernas<\/a> \u2013 3 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\" >Remar en la m\u00e1quina<\/a> \u2013 4 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\" >Derribar<\/a> \u2013 4 series x 12-15 repeticiones<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches2.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-9601\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches2.jpg\" alt=\"Rob Riquezas\" width=\"500\" height=\"653\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches2.jpg 731w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches2-230x300.jpg 230w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches2-9x12.jpg 9w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches2-600x783.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches2-15x20.jpg 15w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches2-610x796.jpg 610w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Martes \u2013 Cu\u00e1driceps y pantorrillas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\" >Ponerse en cuclillas<\/a> \u2013 4 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\" >Prensa<\/a> \u2013 4 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/hack-squat.jpg\" >Hack de sentadillas<\/a> \u2013 3 series x 8-10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/lunges.jpg\" >Estocadas con barra caminando<\/a> \u2013 4 series x 15-20 pasos<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\" >Extensi\u00f3n de pierna<\/a> \u2013 4 series x 12-20 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/gemeos-eleva\u00e7ao.png\" >elevaci\u00f3n de pantorrilla<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/gemeo-1-perna.png\" >Elevaci\u00f3n de pantorrillas con una pierna<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Mi\u00e9rcoles \u2013 B\u00edceps y antebrazos<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-pega-curta\/\" >Elevaciones de agarre corto<\/a> \u2013 3 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-bicep-sentado.jpg\" >Curl sentado con mancuernas<\/a> \u2013 4 series x 8-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-banco\/\" >Curl concentrado en banco con barra<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-halter-concentrado\/\" >Curl concentrado con mancuernas<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-cabos\/\" >Rizado con cables<\/a> \u2013 4 series x 12-20 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-invertido-barra-z.png\" >Curl invertido con barra Z<\/a> \u2013 3 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-invertido-em-pe.jpg\" >Curl de antebrazo con barra de pie<\/a> \u2013 3 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-invertido-com-halter.jpg\" >Curl de antebrazo invertido con mancuernas<\/a> \u2013 3 series x 15 repeticiones<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Jueves \u2013 Hombros y pantorrillas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/press-ombro-a-frente.png\" >Press de hombros con barra frontal<\/a> \u2013 4 series x 8-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/arnold-press\/\" >Prensa Arnold<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/posteriores-inclinado.jpg\" >Aberturas traseras inclinadas.<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/peck-deck-invertido.jpg\" >Cubierta de peck invertida<\/a> \u2013 2 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\" >Lados<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/laterais-com-cabo-1-bra\u00e7o.jpg\" >Lados con cable en un brazo<\/a> \u2013 2 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/gemeos-na-prensa.jpg\" >Gemelos en la prensa<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/gemeos-prensa-sentado.jpg\" >prensa sentada<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/301365_239389972771344_6981717_n.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-9605\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/301365_239389972771344_6981717_n.jpg\" alt=\"301365_239389972771344_6981717_n\" width=\"475\" height=\"720\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/301365_239389972771344_6981717_n.jpg 475w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/301365_239389972771344_6981717_n-198x300.jpg 198w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/301365_239389972771344_6981717_n-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/301365_239389972771344_6981717_n-13x20.jpg 13w\" sizes=\"(max-width: 475px) 100vw, 475px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Viernes \u2013 Pecho y antebrazo<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\" >Press de banca inclinado<\/a> \u2013 4 series x 8-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\" >Press de pecho inclinado con mancuernas<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\" >Press de banca plano<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\" >Aperturas<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\" >Aberturas para cables<\/a> \u2013 3 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-antebra\u00e7o-com-barra.jpg\" >Curl de antebrazo con barra<\/a> \u2013 3 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-invertido-com-halter.jpg\" >Curl de antebrazo invertido con mancuernas<\/a> \u2013 3 series x 15 repeticiones<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>S\u00e1bado \u2013 Isquiotibiales y espalda baja<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/peso-morto-pernas-esticadas.jpg\" >Peso muerto con piernas rectas<\/a> \u2013 4 series x 8-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\" >Curl de piernas acostado<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/prensa-vertical.jpg\" >Prensa vertical<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/leg-curl-sentado.jpg\" >Curl de piernas sentado<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/bons-dias.png\" >Buenos d\u00edas<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/hiperextensoes-com-peso.jpg\" >Hiperextensiones ponderadas<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/hiperextensoes-invertidas.jpg\" >Hiperextensiones invertidas<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Domingo \u2013 Tr\u00edceps y trapecio<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\" >Tr\u00edceps con barra<\/a> \u2013 4 series x 8-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\" >Extensi\u00f3n de tr\u00edceps en la m\u00e1quina<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/tricep-com-halter-extensao.jpg\" >Extensi\u00f3n de tr\u00edceps con mancuernas sentado<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/kickback-tricep.jpg\" >Contragolpe del cable<\/a> \u2013 3 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/encolhimento-com-barra.jpg\" >Encogimientos con barra<\/a> \u2013 4 series x 8-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/encolhimento-na-smith.jpg\" >Contracci\u00f3n en Smith<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/deltoids-lying_close_grip_barbell_front_raises.gif\" >Frontales acostado con barra en banco<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-3.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-9607\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-3.jpg\" alt=\"robar riquezas 3\" width=\"1024\" height=\"492\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-3.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-3-300x144.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-3-768x369.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-3-18x9.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-3-600x288.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-3-610x293.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-3-20x10.jpg 20w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>Dieta<\/strong><\/span><\/h1>\n<ul>\n<li><strong>Comida 1<\/strong><\/li>\n<li>Claras de huevo<\/li>\n<li>1 huevo entero<\/li>\n<li>Queso cottage<\/li>\n<li>Arroz integral<\/li>\n<li>Hongos<\/li>\n<\/ul>\n<ul>\n<li><strong>Comida 2<\/strong><\/li>\n<li>Pechuga de pollo<\/li>\n<li>Papa dulce<\/li>\n<li>Br\u00f3coli<\/li>\n<li>Espinaca<\/li>\n<li>Aceite de linaza<\/li>\n<\/ul>\n<ul>\n<li><strong>Comida 3<\/strong><\/li>\n<li>Salm\u00f3n<\/li>\n<li>Claras de huevo<\/li>\n<li>Arroz integral<\/li>\n<li>Coles<\/li>\n<li>Jud\u00edas verdes<\/li>\n<\/ul>\n<ul>\n<li><strong>Comida 4<\/strong><\/li>\n<li>Per\u00fa<\/li>\n<li>Arroz integral<\/li>\n<li>Palta<\/li>\n<li>Jud\u00edas verdes<\/li>\n<li>Br\u00f3coli<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-5.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9609\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-5.jpg\" alt=\"robar riquezas 5\" width=\"960\" height=\"960\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-5.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-5-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-5-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-5-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-5-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-5-610x610.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-5-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-5-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-5-70x70.jpg 70w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<ul>\n<li><strong>Comida 5<\/strong><\/li>\n<li>Prote\u00edna de suero<\/li>\n<li>Fechas<\/li>\n<\/ul>\n<ul>\n<li><strong>Comida 6<\/strong><\/li>\n<li>Per\u00fa<\/li>\n<li>Arroz blanco<\/li>\n<li>Aceite de linaza<\/li>\n<li>Jud\u00edas verdes<\/li>\n<li>Esp\u00e1rragos<\/li>\n<\/ul>\n<ul>\n<li><strong>Comida 7<\/strong><\/li>\n<li>Temblar de:<\/li>\n<li>Queso cottage<\/li>\n<li>Case\u00edna<\/li>\n<li>mantequilla de almendras<\/li>\n<li>extracto de stevia<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-7.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9611\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-7.jpg\" alt=\"robar riquezas 7\" width=\"640\" height=\"640\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-7.jpg 640w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-7-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-7-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-7-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-7-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-7-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-7-610x610.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/rob-riches-7-70x70.jpg 70w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>Suplementos<\/strong><\/span><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/termogenicos\/\" >Termog\u00e9nico<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/glutamina-guia-completo\/\" >glutamina<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\" >BCAA<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/a-l-carnitina-funciona\/\" >Acetil L-Carnitina<\/a><\/li>\n<li>CLAN<\/li>\n<li>Prote\u00edna en polvo (<a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\" >suero<\/a>, huevo o carne)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\" >Multivitamina<\/a><\/li>\n<\/ul>\n<p>Informaci\u00f3n extra\u00edda del sitio web simplyshredded.com<\/p>\n<p><a href=\"https:\/\/www.facebook.com\/RobRichesFitness?fref=ts\" target=\"_blank\">Facebook Rob Riquezas<\/a><\/p>\n<p><a href=\"https:\/\/www.robriches.com\/\" target=\"_blank\">Sitio web de Rob Riches<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Descubre el plan de entrenamiento, dieta y suplementaci\u00f3n del atleta Rob Riches<\/p>","protected":false},"author":1218,"featured_media":9600,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Treino e Dieta de Rob Riches: Plano Completo","_seopress_titles_desc":"Descobre o plano de treino e dieta do Rob Riches, \u00edcone mundial do fitness. 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s\u00e9ries x 8-12 repeti\u00e7\u00f5es\\r\\n \\tPulldown \u2013 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es\\r\\n\\r\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nTer\u00e7a-Feira \u2013 Quadr\u00edceps e g\u00e9meos\\r\\n\\r\\n \\tAgachamento \u2013 4 s\u00e9ries x 8-12 repeti\u00e7\u00f5es\\r\\n \\tPrensa \u2013 4 s\u00e9ries x 8-12 repeti\u00e7\u00f5es\\r\\n \\tAgachamento Hack \u2013 3 s\u00e9ries x 8-10 repeti\u00e7\u00f5es\\r\\n \\tLunges com barra a andar \u2013 4 s\u00e9ries x 15-20 passos\\r\\n \\tLeg Extension \u2013 4 s\u00e9ries x 12-20 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de g\u00e9meos \u2013 4 s\u00e9ries x 15 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de g\u00e9meos a uma perna \u2013 4 s\u00e9ries x 15 repeti\u00e7\u00f5es\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nQuarta-Feira \u2013 Biceps e antebra\u00e7o\\r\\n\\r\\n \\tEleva\u00e7\u00f5es com pega curta \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tCurl com halteres sentado \u2013 4 s\u00e9ries x 8-12 repeti\u00e7\u00f5es\\r\\n \\tCurl concentrado no banco com barra \u2013 3 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tCurl concentrado com halter \u2013 3 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tCurl com cabos \u2013 4 s\u00e9ries x 12-20 repeti\u00e7\u00f5es\\r\\n \\tCurl invertido com barra em Z \u2013 3 s\u00e9ries x 15 repeti\u00e7\u00f5es\\r\\n \\tCurl para antebra\u00e7o em p\u00e9 com barra \u2013 3 s\u00e9ries x 15 repeti\u00e7\u00f5es\\r\\n \\tCurl antebra\u00e7o invertido com halter \u2013 3 s\u00e9ries x 15 repeti\u00e7\u00f5es\\r\\n\\r\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nQuinta-Feira \u2013 Ombros e g\u00e9meos\\r\\n\\r\\n \\tPress de ombros com barra \u00e0 frente \u2013 4 s\u00e9ries x 8-15 repeti\u00e7\u00f5es\\r\\n \\tArnold Press \u2013 3 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tAberturas posteriores inclinado \u2013 3 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tPeck-deck invertido \u2013 2 s\u00e9ries x 15 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