Celeb health

Rob Riches Workout Routine, Diet Plan, Height, Weight & Body Measurement.

Rob-Riches

Rob Riches is a well-famous fitness model, athlete, author, and producer. His birthday is December 16, 1983, born and raised in the United Kingdom. After a bike accident at age 14, Rob’s doctor spoken him to perform workouts to build up his strength. He immediately fell in love with boosting weights, and the rest is history.

Rob had has a very fortunate career as a fitness model and bodybuilding spokesperson. He has written the Ultra Lean Nutritional Manual that concentrates on developing the physique. Rob also posts videos to his YouTube channel, where he shares diet and workout advice. Here Rob Riches’s Workout Routine, Rob Riches’s diet plan, Rob Riches’s Height, Rob Riches’s Weight, and Rob Riches’s Body Measurement are described in detail.

Rob Riches’s Body Measurement

Talking about Rob Riches’s height and weight, he stands at a height of 5 ft 10 inches and weighs around 83.9 to 88.5 kg. Moreover, he has brown hair and brown eyes.

Age38 years
Height5 ft 10 inches or 177.5 cm
Weight83.9 to 88.5 kg or 185 to 195 lbs
Chest Size41 inches
Waist Size31 inches
Biceps SizeNot Available
Hair ColourBrown
Eye ColourBrown

Rob Riches Workout Routine

Rob Riches has a concentrated approach to his exercises and believes in sticking to cardio as well as weights. He attempts severe types of training during his career, but following the ‘Weider’ Principles has always efforted for him. These principles may support all bodybuilders see the outcomes that they want and include: pyramiding, muscle priority training, pre-exhaustion training, and severely more.

Workout Plan

His top three workouts to do are Olympic bar curls, calf pins, and squats. All of this support train the calves and heat a lot of calories, but they also develop muscle. These also permit you to concentrate on a specific part of the body, if you’re seeking to bulk up. When he is cutting down, he will execute normal cardio. But sometimes he will execute training as well. The exercise plan that Rob has varies each week, but he normally sends 5 days of training with one day resting and the other concentration on smaller muscle groups. An example of his exercise routine is:-

Monday: Calves

  • Squats 8 x 10
  • Leg Press 5 x 8
  • Placed Leg Additions 5 x 10
  • Calf Press 6 X 20
  • Placed Calf Press 4 x 20

Tuesday: Back/Forearms

  • Lat Pulldown 3 x 20
  • Weighted Pull-Ups 4 x 10
  • V-Bar Rows 5 x 10
  • Barbell Rows 4 x 10
  • Close Grip Pulldown 3 x 10
  • Reverse EZ Bar Curl 4 x 15
  • Placed Wrist Curls 4 x 15

Wednesday: Shoulders/Calves

  • Placed Dumbbell Press 3 x 20-15
  • Clean and Press 5 x 10
  • Rear Delt Dumbbell Raises/Rear Delt Cable Flys 4 x 10
  • Placed Military Smith Press 3 x 10
  • Standing Lateral Raises 3 x 10
  • Calf Press 6 x 20
  • Placed Calf Press 4 x 20

Thursday: Cardio/Abs

  • Hanging Leg Raises/Or Lying Leg Raises 3 x 30
  • Placed Dumbbell Twists/Or Lying Side Bends 3 x 30/50
  • High Cable Pulldowns/Or Weighted Crunches 3 x 30

Friday: Hamstrings/Lower Back

  • Lying Hamstring Curl 5 x 10
  • Stiff-Legged Deadlift 5 x 10
  • High-Foot Leg Press/Or Long Step Lunges 4 x 15
  • Good Mornings 3 x 10
  • Placed leg curl 4 x 10

Saturday: Chest

  • Incline Dumbbell Chest Press 6 x 15-10
  • Incline Dumbbell Flys 4 x 10
  • Cable Flys 3 x 10
  • Decline Barbell Press 5 x 10
  • Dumbbell Pullover 4 x 10

Sunday: Arms

  • Rope Pulldown 3 x 20-15
  • Weighted Dips 4 x 10
  • Lying EZ Triceps Additions 4 x 10
  • Reverse EZ Bar Pulldown 4 x 10
  • Olympic Barbell Curls 5 x 10
  • Dumbbell Curls/Or Hammer Curls 4 x 10

Rob Riches Diet Plan

Rob Riches currently contains about 45 percent protein, 36 percent carbs, and 20 percent fats. He does consume cheat meals, but sometimes he consumes cheat meals (sushi or curried chicken and rice over a burger) with his friends.

Meal 1:-

  • 7 Egg Whites
  • 1 Whole Egg
  • 2 Tablespoons Cottage Cheese
  • 2 ½ Ounces Brown Rice
  • Portabella Mushrooms
  • 2 Tablespoons Salsa

Meal 2:-

  • 7 Ounces Chicken Breast
  • 5 Ounces Yam or Sweet Potato
  • One Cup Broccoli
  • One Cup Spinach
  • 1 Teaspoon Flaxseed Oil

Meal 3:-

  • 3 ½ Ounces Salmon
  • 6 Egg Whites
  • 2 Ounces Brown Rice
  • One Cup Kale
  • One Cup Green Beans

Meal 4:-

  • 6 ½ Ounces Ground Turkey
  • 2 Ounces Brown Rice
  • 1/4 Avocado
  • One Cup Green Beans
  • One Cup Broccoli

Meal 5:-

  • One Scoop Whey Protein
  • 2 ½ Ounces Dates

Meal 6:-

  • 2 ½ Ounces Ground Turkey
  • 1 ½ Ounce White Rice
  • 1 Teaspoon Flaxseed Oil
  • One Cup Green Beans
  • One Cup Asparagus

Meal 7:-

  • 5 Ounces Cottage Cheese, 1 Scoop Casein, ½ Ounce Almond Butter and Stevia Extract Mixed in a Blender

Supplements

  • Fat Burner
  • Glutamine
  • BCAA’s
  • Acetyl L-Carnitine
  • CLA’s
  • Whey, Egg or Beef Protein
  • Multivitamin

FAQ about Rob Riches Diet Plan

What does Rob Riches eat in a day?

Rob Riches’s diet currently consists of about 45% protein, 35% carbs, and 20% fats.

How many calories does Rob Riches eat a day?

Rob Riches usually eats 3,000 calories a day.