{"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":"rob-riches-training-plan-and-diet","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/rob-riches-plano-de-treino-e-dieta\/","title":{"rendered":"Rob Riches \u2013 Piano di allenamento e dieta"},"content":{"rendered":"<h2><strong>Scopri il piano di allenamento, dieta e integrazione dell&#039;atleta Rob Riches<\/strong><\/h2>\n<p><!--more--><\/p>\n<p>Rob Riches \u00e8 uno degli atleti pi\u00f9 noti nel mondo del fitness: \u00e8 apparso sulla copertina di numerose riviste, ha vinto numerose competizioni ed \u00e8 stato fonte di ispirazione per molte persone. \u00c8 alto 1,78 m e pesa circa 82 kg.<\/p>\n<p>Il tuo programma di allenamento viene eseguito ogni giorno, senza eccezioni, variando normalmente tra 3 e 4 serie per esercizio e tra 8 e 15 ripetizioni. Inoltre, pratica regolarmente esercizi cardio a bassa intensit\u00e0 per circa 40 minuti.<\/p>\n<p>Per quanto riguarda la tua dieta, \u00e8 ovviamente ricca di proteine, con una buona variet\u00e0 di alimenti e un elevato consumo di verdure.<\/p>\n<p>Negli integratori utilizza classici come <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\" >proteine del siero del latte<\/a> e il <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\" >BCAA&#8217;s<\/a>, ma anche <a href=\"https:\/\/ginasiovirtual.com\/a-l-carnitina-funciona\/\" >Acetil L-Carnitina<\/a>, tra gli altri.<\/p>\n<p><strong>Scopri di pi\u00f9 sull&#039;allenamento, la dieta e gli integratori di Rob Riches qui sotto e, se non conosci un esercizio, clicca semplicemente sul nome per vederne un&#039;immagine.<\/strong><\/p>\n<h1 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>Piano di allenamento<\/strong><\/span><\/h1>\n<h2 style=\"text-align: center;\"><strong>Luned\u00ec \u2013 Ritorno<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/eleva\u00e7oes-pega-invertida.jpg\" >Trazioni alla sbarra con presa inversa<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\" >Fila con bilanciere<\/a> \u2013 4 serie x 10-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\" >Fila di manubri<\/a> \u2013 3 serie x 8-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\" >Vogare sulla macchina<\/a> \u2013 4 serie x 8-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\" >Pulldown<\/a> \u2013 4 serie x 12-15 ripetizioni<\/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 Riches\" 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>Marted\u00ec \u2013 Quadricipiti e polpacci<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\" >Tozzo<\/a> \u2013 4 serie x 8-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\" >Premere<\/a> \u2013 4 serie x 8-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/hack-squat.jpg\" >Hack tozzo<\/a> \u2013 3 serie x 8-10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/lunges.jpg\" >Affondi con bilanciere camminando<\/a> \u2013 4 serie da 15-20 passi<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\" >Estensione della gamba<\/a> \u2013 4 serie x 12-20 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/gemeos-eleva\u00e7ao.png\" >Sollevamento del polpaccio<\/a> \u2013 4 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/gemeo-1-perna.png\" >Sollevamento polpacci su una gamba<\/a> \u2013 4 serie x 15 ripetizioni<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Mercoled\u00ec \u2013 Bicipiti e avambracci<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-pega-curta\/\" >Sollevamenti con presa breve<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-bicep-sentado.jpg\" >Curl con manubri da seduti<\/a> \u2013 4 serie x 8-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-banco\/\" >Curl concentrato sulla panca con bilanciere<\/a> \u2013 3 serie x 10-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-halter-concentrado\/\" >Curl concentrato con manubri<\/a> \u2013 3 serie x 10-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-cabos\/\" >Arricciatura con cavi<\/a> \u2013 4 serie x 12-20 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-invertido-barra-z.png\" >Arricciatura invertita con barra a Z<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-invertido-em-pe.jpg\" >Curl degli avambracci con bilanciere in piedi<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-invertido-com-halter.jpg\" >Curl inverso dell&#039;avambraccio con manubri<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Gioved\u00ec \u2013 Spalle e polpacci<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/press-ombro-a-frente.png\" >Pressa per le spalle con bilanciere frontale<\/a> \u2013 4 serie x 8-15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/arnold-press\/\" >Arnold Press<\/a> \u2013 3 serie x 10-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/posteriores-inclinado.jpg\" >Aperture posteriori oblique<\/a> \u2013 3 serie x 10-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/peck-deck-invertido.jpg\" >Mazzo Peck invertito<\/a> \u2013 2 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\" >Lati<\/a> \u2013 3 serie x 10-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/laterais-com-cabo-1-bra\u00e7o.jpg\" >Lati con cavo su un braccio<\/a> \u2013 2 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/gemeos-na-prensa.jpg\" >Gemelli sulla stampa<\/a> \u2013 4 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/gemeos-prensa-sentado.jpg\" >Pressa seduta<\/a> \u2013 4 serie x 15 ripetizioni<\/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>Venerd\u00ec \u2013 Petto e avambraccio<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\" >Distensione su panca inclinata<\/a> \u2013 4 serie x 8-15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\" >Pressa per pettorali con manubri inclinati<\/a> \u2013 3 serie x 10-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\" >Distensione su panca piana<\/a> \u2013 3 serie x 10-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\" >Aperture<\/a> \u2013 3 serie x 10-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\" >Aperture per cavi<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-antebra\u00e7o-com-barra.jpg\" >Curl degli avambracci con bilanciere<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-invertido-com-halter.jpg\" >Curl inverso dell&#039;avambraccio con manubri<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Sabato \u2013 Muscoli posteriori della coscia e parte bassa della schiena<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/peso-morto-pernas-esticadas.jpg\" >Stacco con gambe dritte<\/a> \u2013 4 serie x 8-15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\" >Arricciatura della gamba sdraiata<\/a> \u2013 3 serie x 10-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/prensa-vertical.jpg\" >Pressa verticale<\/a> \u2013 3 serie x 10-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/leg-curl-sentado.jpg\" >Piegatura delle gambe da seduti<\/a> \u2013 3 serie x 10-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/bons-dias.png\" >Bei giorni<\/a> \u2013 3 serie x 12-15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/hiperextensoes-com-peso.jpg\" >Iperestensioni ponderate<\/a> \u2013 3 serie x 12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/hiperextensoes-invertidas.jpg\" >Iperestensioni invertite<\/a> \u2013 3 serie x 12-15 ripetizioni<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Domenica \u2013 Tricipiti e trapezi<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\" >Tricipiti con barra<\/a> \u2013 4 serie x 8-15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\" >Estensione del tricipite sulla macchina<\/a> \u2013 3 serie x 10-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/tricep-com-halter-extensao.jpg\" >Estensione dei tricipiti con manubri seduti<\/a> \u2013 3 serie x 10-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/kickback-tricep.jpg\" >Contraccolpo del cavo<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/encolhimento-com-barra.jpg\" >Il bilanciere si restringe<\/a> \u2013 4 serie x 8-15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/encolhimento-na-smith.jpg\" >Restringimento a Smith<\/a> \u2013 3 serie x 10-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/deltoids-lying_close_grip_barbell_front_raises.gif\" >Frontali sdraiati con bilanciere su panca<\/a> \u2013 3 serie x 10-12 ripetizioni<\/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=\"rubare ricchezze 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>Pasto 1<\/strong><\/li>\n<li>Albumi<\/li>\n<li>1 uovo intero<\/li>\n<li>Fiocchi di latte<\/li>\n<li>riso integrale<\/li>\n<li>Funghi<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 2<\/strong><\/li>\n<li>Petto di pollo<\/li>\n<li>Patata dolce<\/li>\n<li>Broccoli<\/li>\n<li>Spinaci<\/li>\n<li>Olio di semi di lino<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 3<\/strong><\/li>\n<li>Salmone<\/li>\n<li>Albumi<\/li>\n<li>riso integrale<\/li>\n<li>Cavoli<\/li>\n<li>Fagioli verdi<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 4<\/strong><\/li>\n<li>Per\u00f9<\/li>\n<li>riso integrale<\/li>\n<li>Avocado<\/li>\n<li>Fagioli verdi<\/li>\n<li>Broccoli<\/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=\"rubare ricchezze 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>Pasto 5<\/strong><\/li>\n<li>Proteine del siero di latte<\/li>\n<li>Date<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 6<\/strong><\/li>\n<li>Per\u00f9<\/li>\n<li>riso bianco<\/li>\n<li>Olio di semi di lino<\/li>\n<li>Fagioli verdi<\/li>\n<li>Asparago<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 7<\/strong><\/li>\n<li>Agitare con:<\/li>\n<li>Fiocchi di latte<\/li>\n<li>Caseina<\/li>\n<li>burro di mandorle<\/li>\n<li>Estratto di 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=\"rubare ricchezze 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>Supplementi<\/strong><\/span><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/termogenicos\/\" >Termogenico<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/glutamina-guia-completo\/\" >Glutammina<\/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>Proteine in polvere (<a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\" >siero<\/a>, uova o carne)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\" >Multivitaminico<\/a><\/li>\n<\/ul>\n<p>Informazioni tratte dal sito 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\">Sito web di Rob Riches<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Scopri il piano di allenamento, dieta e integrazione dell&#039;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 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