{"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":"beroven-rijkdom-trainingsplan-en-dieet-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/rob-riches-plano-de-treino-e-dieta\/","title":{"rendered":"Rob Riches \u2013 Trainings- en dieetplan"},"content":{"rendered":"<h2><strong>Ontdek het trainings-, dieet- en supplementenplan van atleet Rob Riches<\/strong><\/h2>\n<p><!--more--><\/p>\n<p>Rob Riches is een van de bekendste atleten in de fitnesswereld. Hij heeft op de cover van verschillende tijdschriften gestaan, diverse wedstrijden gewonnen en is een inspiratiebron voor velen. Hij is 1,78 m lang en weegt ongeveer 82 kg.<\/p>\n<p>Je trainingsplan voer je elke dag uit, zonder uitzondering, en varieert normaal gesproken tussen de 3 tot 4 sets per oefening en 8 tot 15 herhalingen. Hij doet ook regelmatig ongeveer 40 minuten aan lage intensiteit cardio.<\/p>\n<p>Wat uw dieet betreft, moet u erop letten dat het rijk is aan eiwitten, dat er voldoende variatie is en dat u veel groenten eet.<\/p>\n<p>In supplementen worden klassiekers gebruikt zoals <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\" >wei-eiwit<\/a> en de <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\" >BCAA&#8217;s<\/a>, maar ook <a href=\"https:\/\/ginasiovirtual.com\/a-l-carnitina-funciona\/\" >Acetyl L-Carnitine<\/a>, tussen anderen.<\/p>\n<p><strong>Lees hieronder meer over de training, het dieet en de supplementen van Rob Riches. Als u een oefening niet kent, klikt u gewoon op de naam om een afbeelding ervan te zien.<\/strong><\/p>\n<h1 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>Trainingsplan<\/strong><\/span><\/h1>\n<h2 style=\"text-align: center;\"><strong>Maandag \u2013 Terug<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/eleva\u00e7oes-pega-invertida.jpg\" >Pull-ups met omgekeerde grip<\/a> \u2013 3 sets x 10 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\" >Barbell rij<\/a> \u2013 4 sets x 10-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\" >Halter rij<\/a> \u2013 3 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\" >Roeien op de machine<\/a> \u2013 4 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\" >Omlaag trekken<\/a> \u2013 4 sets x 12-15 herhalingen<\/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 Rijk\" 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>Dinsdag \u2013 Quadriceps en kuiten<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\" >Hurken<\/a> \u2013 4 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\" >druk op<\/a> \u2013 4 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/hack-squat.jpg\" >Squat-hack<\/a> \u2013 3 sets x 8-10 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/lunges.jpg\" >Lopende halter lunges<\/a> \u2013 4 sets x 15-20 stappen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\" >Been extensie<\/a> \u2013 4 sets x 12-20 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/gemeos-eleva\u00e7ao.png\" >Kalf verhogen<\/a> \u2013 4 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/gemeo-1-perna.png\" >Kuitheffing op \u00e9\u00e9n been<\/a> \u2013 4 sets x 15 herhalingen<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Woensdag \u2013 Biceps en onderarmen<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-pega-curta\/\" >Liften met korte grip<\/a> \u2013 3 sets x 10 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-bicep-sentado.jpg\" >Zittende dumbbell-curl<\/a> \u2013 4 sets x 8-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-banco\/\" >Geconcentreerde krul op de halterbank<\/a> \u2013 3 sets x 10-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-halter-concentrado\/\" >Geconcentreerde dumbbell-curl<\/a> \u2013 3 sets x 10-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-cabos\/\" >Krul met kabels<\/a> \u2013 4 sets x 12-20 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-invertido-barra-z.png\" >Omgekeerde krul met Z-balk<\/a> \u2013 3 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-invertido-em-pe.jpg\" >Staande halter onderarm curl<\/a> \u2013 3 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-invertido-com-halter.jpg\" >Omgekeerde onderarmkrul met halters<\/a> \u2013 3 sets x 15 herhalingen<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Donderdag \u2013 Schouders en kuiten<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/press-ombro-a-frente.png\" >Schouderpers met voorwaartse halterstang<\/a> \u2013 4 sets x 8-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/arnold-press\/\" >Arnold Pers<\/a> \u2013 3 sets x 10-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/posteriores-inclinado.jpg\" >Schuine openingen aan de achterkant<\/a> \u2013 3 sets x 10-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/peck-deck-invertido.jpg\" >Omgekeerd Peck-deck<\/a> \u2013 2 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\" >Zijkanten<\/a> \u2013 3 sets x 10-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/laterais-com-cabo-1-bra\u00e7o.jpg\" >Zijkanten met kabel aan \u00e9\u00e9n arm<\/a> \u2013 2 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/gemeos-na-prensa.jpg\" >Tweelingen in de pers<\/a> \u2013 4 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/gemeos-prensa-sentado.jpg\" >Zittende pers<\/a> \u2013 4 sets x 15 herhalingen<\/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>Vrijdag \u2013 Borst en onderarm<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\" >Hellend bankdrukken<\/a> \u2013 4 sets x 8-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\" >Helling halterborstpers<\/a> \u2013 3 sets x 10-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\" >Plat bankdrukken<\/a> \u2013 3 sets x 10-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\" >Openingen<\/a> \u2013 3 sets x 10-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\" >Kabelopeningen<\/a> \u2013 3 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-antebra\u00e7o-com-barra.jpg\" >Onderarm curl met halterstang<\/a> \u2013 3 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/curl-invertido-com-halter.jpg\" >Omgekeerde onderarmkrul met halters<\/a> \u2013 3 sets x 15 herhalingen<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Zaterdag \u2013 Hamstrings en onderrug<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/peso-morto-pernas-esticadas.jpg\" >Deadlift met rechte benen<\/a> \u2013 4 sets x 8-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\" >Liggende beenkrul<\/a> \u2013 3 sets x 10-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/prensa-vertical.jpg\" >Verticale pers<\/a> \u2013 3 sets x 10-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/leg-curl-sentado.jpg\" >Zittende beencurl<\/a> \u2013 3 sets x 10-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/bons-dias.png\" >Goede dagen<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/hiperextensoes-com-peso.jpg\" >Gewogen hyperextensies<\/a> \u2013 3 sets x 12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/hiperextensoes-invertidas.jpg\" >Omgekeerde hyperextensies<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Zondag \u2013 Triceps en trapezius<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\" >Triceps met stang<\/a> \u2013 4 sets x 8-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\" >Triceps-extensie op de machine<\/a> \u2013 3 sets x 10-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/tricep-com-halter-extensao.jpg\" >Zittende halter triceps extensie<\/a> \u2013 3 sets x 10-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/kickback-tricep.jpg\" >Terugslag van de kabel<\/a> \u2013 3 sets x 15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/encolhimento-com-barra.jpg\" >Halter krimpt<\/a> \u2013 4 sets x 8-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/encolhimento-na-smith.jpg\" >Krimp bij Smith<\/a> \u2013 3 sets x 10-12 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/deltoids-lying_close_grip_barbell_front_raises.gif\" >Liggende frontale oefeningen met halter op bankje<\/a> \u2013 3 sets x 10-12 herhalingen<\/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=\"rijkdom beroven 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>Eetpatroon<\/strong><\/span><\/h1>\n<ul>\n<li><strong>Maaltijd 1<\/strong><\/li>\n<li>Eiwitten<\/li>\n<li>1 heel ei<\/li>\n<li>H\u00fcttenk\u00e4se<\/li>\n<li>bruine rijst<\/li>\n<li>Paddestoelen<\/li>\n<\/ul>\n<ul>\n<li><strong>Maaltijd 2<\/strong><\/li>\n<li>Kipfilet<\/li>\n<li>Zoete aardappel<\/li>\n<li>Broccoli<\/li>\n<li>Spinazie<\/li>\n<li>Lijnolie<\/li>\n<\/ul>\n<ul>\n<li><strong>Maaltijd 3<\/strong><\/li>\n<li>Zalm<\/li>\n<li>Eiwitten<\/li>\n<li>bruine rijst<\/li>\n<li>Kool<\/li>\n<li>Groene bonen<\/li>\n<\/ul>\n<ul>\n<li><strong>Maaltijd 4<\/strong><\/li>\n<li>Peru<\/li>\n<li>bruine rijst<\/li>\n<li>Avocado<\/li>\n<li>Groene bonen<\/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=\"rijkdom beroven 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>Maaltijd 5<\/strong><\/li>\n<li>Wei-eiwit<\/li>\n<li>Data<\/li>\n<\/ul>\n<ul>\n<li><strong>Maaltijd 6<\/strong><\/li>\n<li>Peru<\/li>\n<li>witte rijst<\/li>\n<li>Lijnolie<\/li>\n<li>Groene bonen<\/li>\n<li>Asperges<\/li>\n<\/ul>\n<ul>\n<li><strong>Maaltijd 7<\/strong><\/li>\n<li>Schudden met:<\/li>\n<li>H\u00fcttenk\u00e4se<\/li>\n<li>Case\u00efne<\/li>\n<li>Amandelboter<\/li>\n<li>Stevia-extract<\/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=\"rijkdom beroven 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>Supplementen<\/strong><\/span><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/termogenicos\/\" >Thermogeen<\/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&#039;s<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/a-l-carnitina-funciona\/\" >Acetyl L-Carnitine<\/a><\/li>\n<li>CLAN<\/li>\n<li>Prote\u00efnepoeder (<a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\" >wei<\/a>, ei of vlees)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\" >Multivitamine<\/a><\/li>\n<\/ul>\n<p>Informatie afkomstig van de website 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\">Rob Riches-website<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Ontdek het trainings-, dieet- en supplementenplan van atleet 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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