Rob Riches is a well-known British fitness model, bodybuilder, and personal trainer, who has garnered a significant following for his dedication to health, fitness, and an active lifestyle. He has won numerous fitness competitions and has been featured on the covers of various magazines, showcasing his impressive physique. Riches is also known for his informative workout tutorials and nutrition advice on social media, where he shares his knowledge and passion for fitness with his many fans.

In this article, we will delve deep into Rob Riches’ workout routine and principles, providing you with a comprehensive guide to achieve a body like his. Let’s get started!

Workout Principles of Rob Riches Workout

Rob Riches believes in maintaining a consistent workout routine, focusing on compound movements and incorporating isolation exercises to target specific muscle groups. He follows a balanced approach to training, emphasizing the importance of proper form, intensity, and progressive overload. Riches also believes in the power of rest and recovery, ensuring he gives his body adequate time to recuperate between intense workout sessions.

Rob Riches’ Workout Routine

Rob Riches follows a workout routine that is primarily focused on resistance training, targeting all major muscle groups throughout the week. His workouts are split into different days, each dedicated to a specific muscle group or combination of muscle groups. Here is an overview of Rob Riches’ workout routine, broken down into the various muscle groups and exercises he performs.

Arm Workout

Monday: Biceps and Triceps

1. Barbell Curl: 4 sets, 8-12 reps
2. Skull Crushers: 4 sets, 8-12 reps
3. Hammer Curl: 4 sets, 8-12 reps
4. Close-Grip Bench Press: 4 sets, 8-12 reps
5. Concentration Curl: 4 sets, 8-12 reps
6. Tricep Kickback: 4 sets, 8-12 reps

Booty Workout

Tuesday: Glutes and Hamstrings

1. Barbell Hip Thrust: 4 sets, 10-15 reps
2. Romanian Deadlift: 4 sets, 8-12 reps
3. Cable Pull-Through: 4 sets, 10-15 reps
4. Seated Leg Curl: 4 sets, 8-12 reps
5. Glute Bridge: 4 sets, 10-15 reps
6. Lying Leg Curl: 4 sets, 8-12 reps

Chest Workout

Wednesday: Chest

1. Bench Press: 4 sets, 8-12 reps
2. Incline Dumbbell Press: 4 sets, 8-12 reps
3. Pec Deck Machine: 4 sets, 10-15 reps
4. Decline Barbell Press: 4 sets, 8-12 reps
5. Cable Crossover: 4 sets, 10-15 reps
6. Push-ups: 3 sets, to failure

Shoulder Workout

Thursday: Shoulders

1. Seated Dumbbell Press: 4 sets, 8-12 reps
2. Lateral Raise: 4 sets, 10-15 reps
3. Barbell Upright Row: 4 sets, 8-12 reps
4. Bent-Over Reverse Fly: 4 sets, 10-15 reps
5. Front Raise: 4 sets, 10-15 reps
6. Face Pulls: 4 sets, 10-15 reps

Back Workout

Friday: Back

1. Deadlift: 4 sets, 4-6 reps
2. Pull-ups: 4 sets, 8-12 reps
3. Bent-Over Barbell Row: 4 sets, 8-12 reps
4. Lat Pulldown: 4 sets, 10-15 reps
5. Seated Cable Row: 4 sets, 10-15 reps
6. Straight-Arm Pulldown: 4 sets, 10-15 reps

Leg Workout

Saturday: Quads and Calves

1. Squat: 4 sets, 8-12 reps
2. Leg Press: 4 sets, 10-15 reps
3. Leg Extension: 4 sets, 10-15 reps
4. Bulgarian Split Squat: 4 sets, 8-12 reps
5. Standing Calf Raise: 4 sets, 12-15 reps
6. Seated Calf Raise: 4 sets, 12-15 reps

Sunday: Active Rest Day

Rob Riches uses this day for active recovery, usually incorporating low-intensity cardio such as swimming, cycling, or hiking.

Diet Plan of Rob Riches

Rob Riches follows a clean and balanced diet, consisting of lean proteins, healthy fats, and complex carbohydrates. He typically consumes six smaller meals throughout the day to keep his metabolism high and maintain steady energy levels.

Breakfast

1. Oatmeal with berries and a scoop of protein powder
2. Scrambled egg whites with spinach and tomatoes
3. Oatmeal- Whey protein powder
4. Almond milk
5. Mixed berries
6. Chia seeds

Mid-morning Snack

1. Greek yogurt with honey and almonds
2. Protein shake

Lunch

1. Grilled chicken breast
2. Quinoa
3. Steamed vegetables
4. Avocado

Afternoon Snack

1. Rice cakes with almond butter and banana slices
2. Protein shake

Dinner

1. Baked salmon with brown rice and mixed salad

Evening Snack

1. Cottage cheese with pineapple chunks
2. Protein shake

Rob Riches Supplements

Rob Riches uses various supplements to complement his diet and support his training efforts. Some of the key supplements he incorporates include:

• Whey protein powder
• Casein protein powder
• Creatine
• Branched-Chain Amino Acids (BCAAs)
• Fish oil
• Multivitamin
• Vitamin D
• Zinc

Final Words

Rob Riches’ workout routine and diet plan have helped him achieve an impressive physique, showcasing his dedication to fitness and a healthy lifestyle. By following his workout principles, training regimen, and balanced diet, you too can work towards achieving a body like Rob Riches. Remember, consistency and discipline are key when pursuing a healthier and fitter physique. So, stay committed to your goals and always strive for progress, not perfection.