{"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-et-regime-de-formation-de-richesse-rob","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/rob-riches-plano-de-treino-e-dieta\/","title":{"rendered":"Rob Riches \u2013 Programme d&#039;entra\u00eenement et de r\u00e9gime"},"content":{"rendered":"<h2><strong>D\u00e9couvrez le programme d&#039;entra\u00eenement, de r\u00e9gime et de suppl\u00e9mentation de l&#039;athl\u00e8te Rob Riches<\/strong><\/h2>\n<p><!--more--><\/p>\n<p>Rob Riches est l&#039;un des athl\u00e8tes les plus connus dans le monde du fitness, ayant fait la couverture de plusieurs magazines, remport\u00e9 plusieurs comp\u00e9titions et servi d&#039;inspiration \u00e0 beaucoup. Il mesure 1,78 m et p\u00e8se environ 82 kg.<\/p>\n<p>Votre plan d\u2019entra\u00eenement est r\u00e9alis\u00e9 tous les jours, sans exception, variant normalement entre 3 \u00e0 4 s\u00e9ries par exercice et 8 \u00e0 15 r\u00e9p\u00e9titions. Il fait \u00e9galement r\u00e9guli\u00e8rement du cardio \u00e0 faible intensit\u00e9 pendant environ 40 minutes.<\/p>\n<p>Concernant votre alimentation, elle est \u00e9videmment riche en prot\u00e9ines, avec une bonne vari\u00e9t\u00e9 d&#039;aliments et une consommation \u00e9lev\u00e9e de l\u00e9gumes.<\/p>\n<p>Dans les compl\u00e9ments alimentaires, on utilise des classiques tels que <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\" >prot\u00e9ines de lactos\u00e9rum<\/a> et le <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\" >BCAA&#8217;s<\/a>, mais aussi <a href=\"https:\/\/ginasiovirtual.com\/a-l-carnitina-funciona\/\" >Ac\u00e9tyl L-Carnitine<\/a>, entre autres.<\/p>\n<p><strong>D\u00e9couvrez-en plus sur l&#039;entra\u00eenement, le r\u00e9gime alimentaire et les suppl\u00e9ments de Rob Riches ci-dessous, et si vous ne connaissez pas un exercice, cliquez simplement sur le nom pour en voir une image.<\/strong><\/p>\n<h1 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>Plan d&#039;entra\u00eenement<\/strong><\/span><\/h1>\n<h2 style=\"text-align: center;\"><strong>Lundi \u2013 Retour<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/eleva\u00e7oes-pega-invertida.jpg\" >Tractions en prise invers\u00e9e<\/a> \u2013 3 s\u00e9ries x 10 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\" >Rang\u00e9e d&#039;halt\u00e8res<\/a> \u2013 4 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\" >Rang\u00e9e d&#039;halt\u00e8res<\/a> \u2013 3 s\u00e9ries x 8-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\" >Ramer sur la machine<\/a> \u2013 4 s\u00e9ries x 8-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\" >Tirer vers le bas<\/a> \u2013 4 s\u00e9ries x 12-15 r\u00e9p\u00e9titions<\/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 Richesses\" 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>Mardi \u2013 Quadriceps et mollets<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\" >S&#039;accroupir<\/a> \u2013 4 s\u00e9ries x 8-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\" >Presse<\/a> \u2013 4 s\u00e9ries x 8-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/hack-squat.jpg\" >Hack de squat<\/a> \u2013 3 s\u00e9ries x 8-10 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/lunges.jpg\" >Fentes avec halt\u00e8res en marche<\/a> \u2013 4 s\u00e9ries x 15-20 pas<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\" >Extension des jambes<\/a> \u2013 4 s\u00e9ries x 12-20 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/gemeos-eleva\u00e7ao.png\" >\u00c9l\u00e9vation des mollets<\/a> \u2013 4 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/gemeo-1-perna.png\" >\u00c9l\u00e9vation du mollet sur une jambe<\/a> \u2013 4 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Mercredi \u2013 Biceps et avant-bras<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-pega-curta\/\" >Lev\u00e9es \u00e0 poign\u00e9e courte<\/a> \u2013 3 s\u00e9ries x 10 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-bicep-sentado.jpg\" >Curl halt\u00e8re assis<\/a> \u2013 4 s\u00e9ries x 8-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-banco\/\" >Curl concentr\u00e9 sur le banc d&#039;halt\u00e8res<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-halter-concentrado\/\" >Curl halt\u00e8re concentr\u00e9<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-cabos\/\" >Boucler avec des c\u00e2bles<\/a> \u2013 4 s\u00e9ries x 12-20 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-invertido-barra-z.png\" >Boucle invers\u00e9e avec barre Z<\/a> \u2013 3 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-invertido-em-pe.jpg\" >Flexion des avant-bras avec barre debout<\/a> \u2013 3 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-invertido-com-halter.jpg\" >Flexion invers\u00e9e des avant-bras avec halt\u00e8res<\/a> \u2013 3 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Jeudi \u2013 \u00c9paules et mollets<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/press-ombro-a-frente.png\" >Presse \u00e0 \u00e9paules avec barre avant<\/a> \u2013 4 s\u00e9ries x 8-15 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/arnold-press\/\" >Presse Arnold<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/posteriores-inclinado.jpg\" >Ouvertures arri\u00e8re inclin\u00e9es<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/peck-deck-invertido.jpg\" >Pont \u00e0 picorer invers\u00e9<\/a> \u2013 2 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\" >C\u00f4t\u00e9s<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/laterais-com-cabo-1-bra\u00e7o.jpg\" >C\u00f4t\u00e9s avec c\u00e2ble sur un bras<\/a> \u2013 2 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/gemeos-na-prensa.jpg\" >Des jumeaux dans la presse<\/a> \u2013 4 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/gemeos-prensa-sentado.jpg\" >Presse assise<\/a> \u2013 4 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/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>Vendredi \u2013 Poitrine et avant-bras<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\" >D\u00e9velopp\u00e9 couch\u00e9 inclin\u00e9<\/a> \u2013 4 s\u00e9ries x 8-15 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\" >Presse pectorale avec halt\u00e8res inclin\u00e9s<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\" >Presse \u00e0 banc plat<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\" >Ouvertures<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\" >Ouvertures de c\u00e2bles<\/a> \u2013 3 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-antebra\u00e7o-com-barra.jpg\" >Flexion des avant-bras avec barre<\/a> \u2013 3 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-invertido-com-halter.jpg\" >Flexion invers\u00e9e des avant-bras avec halt\u00e8res<\/a> \u2013 3 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Samedi \u2013 Ischio-jambiers et bas du dos<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/peso-morto-pernas-esticadas.jpg\" >Soulev\u00e9 de terre avec les jambes droites<\/a> \u2013 4 s\u00e9ries x 8-15 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\" >Flexion des jambes allong\u00e9es<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/prensa-vertical.jpg\" >Presse verticale<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/leg-curl-sentado.jpg\" >Flexion des jambes assises<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/bons-dias.png\" >Bons jours<\/a> \u2013 3 s\u00e9ries x 12-15 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/hiperextensoes-com-peso.jpg\" >Hyperextensions pond\u00e9r\u00e9es<\/a> \u2013 3 s\u00e9ries x 12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/hiperextensoes-invertidas.jpg\" >Hyperextensions invers\u00e9es<\/a> \u2013 3 s\u00e9ries x 12-15 r\u00e9p\u00e9titions<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Dimanche \u2013 Triceps et trap\u00e8zes<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\" >Triceps avec barre<\/a> \u2013 4 s\u00e9ries x 8-15 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\" >Extension des triceps sur la machine<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/tricep-com-halter-extensao.jpg\" >Extension des triceps avec halt\u00e8res assis<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/kickback-tricep.jpg\" >Rebond du c\u00e2ble<\/a> \u2013 3 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/encolhimento-com-barra.jpg\" >La barre r\u00e9tr\u00e9cit<\/a> \u2013 4 s\u00e9ries x 8-15 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/encolhimento-na-smith.jpg\" >Retrait chez Smith<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/deltoids-lying_close_grip_barbell_front_raises.gif\" >Frontaux allong\u00e9s avec barre sur banc<\/a> \u2013 3 s\u00e9ries x 10-12 r\u00e9p\u00e9titions<\/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=\"voler les richesses 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>R\u00e9gime<\/strong><\/span><\/h1>\n<ul>\n<li><strong>Repas 1<\/strong><\/li>\n<li>Blancs d&#039;oeufs<\/li>\n<li>1 \u0153uf entier<\/li>\n<li>Fromage blanc<\/li>\n<li>riz brun<\/li>\n<li>Champignons<\/li>\n<\/ul>\n<ul>\n<li><strong>Repas 2<\/strong><\/li>\n<li>Poitrine de poulet<\/li>\n<li>Patate douce<\/li>\n<li>Brocoli<\/li>\n<li>\u00c9pinard<\/li>\n<li>Huile de lin<\/li>\n<\/ul>\n<ul>\n<li><strong>Repas 3<\/strong><\/li>\n<li>Saumon<\/li>\n<li>Blancs d&#039;oeufs<\/li>\n<li>riz brun<\/li>\n<li>Choux<\/li>\n<li>Haricots verts<\/li>\n<\/ul>\n<ul>\n<li><strong>Repas 4<\/strong><\/li>\n<li>P\u00e9rou<\/li>\n<li>riz brun<\/li>\n<li>Avocat<\/li>\n<li>Haricots verts<\/li>\n<li>Brocoli<\/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=\"voler les richesses 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>Repas 5<\/strong><\/li>\n<li>Prot\u00e9ine de lactos\u00e9rum<\/li>\n<li>Dates<\/li>\n<\/ul>\n<ul>\n<li><strong>Repas 6<\/strong><\/li>\n<li>P\u00e9rou<\/li>\n<li>riz blanc<\/li>\n<li>Huile de lin<\/li>\n<li>Haricots verts<\/li>\n<li>Asperges<\/li>\n<\/ul>\n<ul>\n<li><strong>Repas 7<\/strong><\/li>\n<li>Agiter avec :<\/li>\n<li>Fromage blanc<\/li>\n<li>Cas\u00e9ine<\/li>\n<li>Beurre d&#039;amandes<\/li>\n<li>Extrait de st\u00e9via<\/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=\"voler les richesses 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>Suppl\u00e9ments<\/strong><\/span><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/termogenicos\/\" >Thermog\u00e9nique<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/glutamina-guia-completo\/\" >Glutamine<\/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\/\" >Ac\u00e9tyl L-Carnitine<\/a><\/li>\n<li>CLAN<\/li>\n<li>Poudre de prot\u00e9ines (<a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\" >petit lait<\/a>, \u0153uf ou viande)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\" >Multivitamine<\/a><\/li>\n<\/ul>\n<p>Informations tir\u00e9es du site simplyshredded.com<\/p>\n<p><a href=\"https:\/\/www.facebook.com\/RobRichesFitness?fref=ts\" target=\"_blank\">Facebook Rob Riches<\/a><\/p>\n<p><a href=\"https:\/\/www.robriches.com\/\" target=\"_blank\">Site Web de Rob Riches<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>D\u00e9couvrez le programme d&#039;entra\u00eenement, de r\u00e9gime et de suppl\u00e9mentation de l&#039;athl\u00e8te 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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