Introduction
Rich Piana is a professional bodybuilder and YouTuber from America. He was born in 1977. He loves weight training, but he also likes talking about his steroid intake to other people who don’t take it too well with him.
His workout has become famous among fitness lovers and bodybuilders. He does have some impressive biceps muscles that are hard to ignore when they pop out of his shirt sleeves or tank top.
He is an American bodybuilder who loves his workouts. He was pretty outspoken about taking steroids, but he still does the workout to keep his shoulder more vital.
In 1989, he won the Mr. Teen California title from the National Physique Committee (NPC). His workout is famous among fitness lovers and bodybuilders.
It’s an excellent way for people with real-life limitations on their time or energy levels to stay fit. If you want to get in shape like him, try out the Rich Piana workout routine in this article.
Rich Piana Body Stats
| Name | Richard Eugene Piana |
| Birth Place | Glendale, California, U.S. |
| Birth Date | 26 September 1970 |
| Height | 6.0 inches |
| Weight | 100-143 kg |
| Age | 47 years |
| Death | 25 August 2017 |
| Profession | Bodybuilder, Youtuber, Businessmen |
| Accolade | Mr. Teen California in 1989
NPC Mr. California in 1998 |
Rich Piana Workout Routine
Rich Piana was a bodybuilder who had to follow strict guidelines to get into shape. He didn't have much freedom with his workouts, but this helped him compete in bodybuilding contests.
When not competing, Rich would train as he wanted and wouldn't adhere to any set routine based on what his muscles told him. If you want more information about how he workout, let's scroll down.
Monday
Rich Piana was an icon in the fitness world. He is known for his work ethic and incredible physique. He's back training routine consisted of T-bar rows with heavyweights well beyond what most people would use.
| Single Arm Dumbbell Rows | 4 sets of 12+ reps |
| Two Handed Dumbbell Rows | 4 sets of 12+ reps |
| Reverse Cable Fly’s | 5 sets of 12+ reps |
| Lat Pull-Downs | 5 sets of 12+ reps |
| T-Bar Rows | 4 sets of 12+ reps |
| Bent Over Barbell Rows | 4 sets of 12+ reps |
Tuesday
His chest exercises were changing according to what exercise he would be doing that day or a biceps or tricep workout. He used these exercises for chest training.
| Incline Chest Barbell Press | 5 sets of 12 reps |
| Flat Bench Barbell Press | 5 sets of 12 reps |
| Cable Fly’s | 6 sets of 16-20 reps |
Wednesday
Rich Piana had a different approach to training his legs that differed from typical body-building exercises. He went against what many people do. Instead of separating hamstring muscles from quadriceps, he would complete one long training consisting of both parts.
| Lying Leg Curl Machine | 4 sets of 12+ reps |
| Isolated Single Leg Curl Machine | 4 sets of 12+ reps |
| Stiff Legged Dead-Lifts | 5 sets of 12 reps |
| Leg Extensions | 4 sets of 12+ reps |
| Leg Press | 4 sets of 12 reps |
| Hack Squats | 5 sets of 12 reps |
Thursday
He performs the following workout routine that is related to shoulder and traps. Here is the detail:
| Dumbbell Lateral Raises | 5 sets of 12+ reps |
| Machine Shoulder Press | 4 sets of 12+ reps |
| Reverse Fly’s | 5 sets of 12+ reps |
| Machine Trap Raises | 4-6 sets of 12+ reps |
| Barbell Front Trap Raises | 4-6 sets of 12+ reps |
Friday
Rich Piana targets his arms strength on the fifth day of the week. The included exercises are:
| Single Arm Isolation Cable Bicep Curls | 4 sets of 12+ reps |
| Dumbbell Bicep Curls | 5 sets of 12+ reps |
| Reverse Fly’s | 5 sets of 12+ reps |
| Incline Dumbbell Curls | 4 sets of 12+ reps |
| Machine Seated Triceps Push Downs | 4 sets of 12+ reps |
| Overhead Rope Triceps Extensions | 4 sets of 12 reps |
| Close Grip Bench Press | 4 sets of 10-12 reps |
Saturday & Sunday
These two days are for rest, and Rich Piana did not exercise. He took a rest and recovered his body for next week's work.
Rich Piana Diet Plan
What did Rich Piana eat to fuel his workouts? He had a healthy and huge breakfast containing various foods. A typical meal for him would be eggs, oatmeal, fruit or cereal with milk, coffee with skim milk.
For lunch, he ate soup or salad followed by more protein in a chicken breast sandwich on whole-wheat bread.
And finally, at dinner time, he enjoyed a large pizza with chicken strips and drank milkshakes. You can try these simple steps and do what Rich Piana does when eating properly.
When Rich Piana was doing his workout, he had a healthy and huge breakfast containing various foods. He used to drink or eat meals in between the workouts. He drinks protein shakes or meals to keep himself energetic for a longer workout time.
That is why after completing this workout, you have to eat a heavy meal to fulfill the body's needs. Rich loved to eat a large pizza with chicken strips and drink milkshakes.
So, you can enjoy maximum energy flow during your workout session for the desired energy flow. The diet plan includes:
| Breakfast |
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| Protein shakes/meals |
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| Post-Workout Meals |
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Conclusion
Rich Piana is an American bodybuilder and YouTuber who loves his workouts. He was pretty outspoken about taking steroids, but he still does the workout to keep his shoulder more vital.
In 1989, he won the Mr. Teen California title from the National Physique Committee (NPC). His 8-hour arm workout is also famous among fitness lovers and bodybuilders.
It is good that one man can have such a profound impact on the fitness world. As his fans called him, Rich Piana has been an inspiration for many people with all kinds of goals and dreams.
This is beneficial for people with real-life limitations on their time or energy levels to stay fit! Are you looking to get in shape like him? Use his workout routine.
Images Credits:
Feature Image(Pinterest)
