Rob Riches is a fitness model and a YouTuber. He loves to perform bodybuilding workouts for his whole body. This Musclemania winner has millions of followers on YouTube that look forward to his fitness moves and are always there to cheer his fitness tips.
Here we are with Rob Riches’ back workout to give you pinpoints of his workout. However, he has a scheduled workout plan that includes exercises for all of his body organs, but we came up with rob riches back workout in this article. You can take a view of his workout principles, workout scenarios, and diet plan to keep your body like him.
He is one of the famous fitness models among the new generation. His amazing self-made fitness routine has stunned people, which is why he hosted, directed, and starred in many shows. This fitness lover has his show with the name of ”The Rob Riches Show”.
Rob also won many modeling contests and competitions due to his macho, muscular, and fit appearance. We have briefly reviewed Rob Riches back workout and his other workout routine to give a detailed narration. Moreover, Rob Riches’s diet plan for your aid to enjoy a healthy and fit body.
Rob Riches Bio & Body Stats
| Name | Rob Riches |
| Birthday | 16 December 1983 |
| Height | 5 feet 10 inches |
| Weight | 83.9 – 88.5 kg |
| Age | 38 years old |
| Accolades | Musclemania, Fitness Britain, 2006, Winner |
Rob Riches Back Workout Routine
Rob Riches’s back workout full back workout has the five basic exercises that he tries on the first day of the week, Monday. Rob Riches believes the back consists of complex muscles that are difficult to observe when training. We can’t see the muscles flexing, pumping, and working in the repetitions, and I see people the wrong way, rushing the exercise and using excessive weight.
That is why there is a need to pay keen heed while choosing a workout for the back. Riches has used all those exercises that can support the strength improvement of the back without causing any damage. Rob Riches has its training and workout routine that especially focuses on back fitness.
These exercises are:
| Chin Ups | 3 sets, 10 reps |
| Barbell Rows | 4 sets, 10-12 reps |
| One-Arm Dumbbell Rows | 3 sets, 8-12 reps |
| Seated Row | 4 sets, 8-12 reps |
| Seated Lat Pulldowns | 4 sets, 10-12 reps |
Rob Riches Fitness Workout
After getting an idea about Rob Riches back workout routine, additional workouts can be used for other body parts. Let’s have a look at the rest of the workouts.
Tuesday
Rob Riches have the quads or calves work out on the second day of the week. There are almost seven exercises that have different sets and reps. You can take a read of this exercise:
| Barbell Squats | 4 sets, 8-12 reps |
| Leg Press | 4 sets, 8-12 reps |
| Hack Squats | 3 sets, 8-10 reps |
| Walking Barbell Lunges | 4 sets, 15-20 reps |
| Leg Extensions | 4 sets, 12-20 reps |
| Calf Raise | 4 sets, 15 reps |
| Single-Leg Raise | 4 sets, 15 repsv |
Wednesday
This day is equipped with biceps or forearms exercises. Rob performs eight exercises to support the strength of his forearms and biceps.
| Close Grip Pull-Ups | 3 sets, 10 reps |
| Seated Dumbbell Curls | 4 sets, 8-12 reps |
| Preacher Curl | 3 sets, 10-12 reps |
| Single Arm Concentration Curls | 3 sets, 10-12 reps |
| Cable Curl | 4 sets, 12-20 reps |
| Reverse EZ-Bar Curl | 3 sets, 15 reps |
| Standing Barbell Wrist Curl | 3 sets, 15 reps |
| Reverse Dumbbell Wrist Curl | 3 sets, 15 reps |
Thursday
Riches go for his deltoids and calves exercises on Thursday. He used to do eight exercises with 3-4 sets and 10-15 reps. Have a look at them.
| Seated Barbell Front Press | 4 sets, 8-15 reps |
| Seated Dumbbell Arnold Press | 3 sets, 10-12 reps |
| Bent-Over Rear Delt Fly’s | 3 sets, 10-12 reps |
| Machine Rear Delt Fly’s | 2 sets, 15 reps |
| Dumbbell Lateral Raise | 3 sets, 10-12 reps |
| Single-Arm Cable Lateral Raise | 2 sets, 15 reps |
| Leg Press Calf Raise | 4 sets, 15 reps |
| Seated Leg Press | 4 sets, 15 reps |
Friday
On this day, Rob Riches adds the chest and forearms workout in his fitness routine. Here are the details of each exercise with sets and reps.
| Incline Barbell Press | 4 sets, 8-15 reps |
| Incline Dumbbell Press | 3 sets, 12-10 reps |
| Flat Bench Press | 3 sets, 12-10 reps |
| Flat Dumbbell Fly’s | 3 sets, 12-10 reps |
| Cable Fly’s | 3 sets, 15 reps |
| Barbell Wrist Curls | 3 sets, 15 reps |
| Reverse Dumbbell Wrist Curl | 3 sets, 15 reps |
Saturday
This is another day that has back-supported exercises that focus on hamstrings lower back. The performed exercises are:
| Stiff-Legged Deadlifts | 4 sets, 8-15 reps |
| Lying Leg Curl | 3 sets, 10-12 reps |
| Vertical Leg Press | 3 sets, 10-12 reps |
| Seated Leg Curl | 3 sets, 10-12 reps |
| Good Mornings | 3 sets, 12-15 reps |
| Weighted Hyperextension | 3 sets, 12 reps |
| Reverse Hyper Extension | 3 sets, 12-15 reps |
Sunday
When talking about Sunday in Rob Riches’s workout routine, there is no recovery day in his workout plan. That is why he has triceps traps exercises on Sunday. They are:
| Lying Tricep Extensions | 4 sets, 8-15 reps |
| Cable Pressdown | 3 sets, 10-12 reps |
| Single Arm Overhead Dumbbell Extension | 3 sets, 10-12 reps |
| Cable Kickbacks | 3 sets, 15 reps |
| Barbell Shrugs | 4 sets, 8-15 reps |
| Smith Shrugs | 3 sets, 10-12 reps |
| Lying Front Bar Raise | 3 sets, 10-12 reps |
Rob Riches Diet Regimen
Rob loved to do hard workouts and preferred to cope up with a healthy diet. Throughout his lifetime, he experimented with many diets. He also used the Paleo diet, low carb, high protein, and high-fat diet to check all the diet plans.
His workout routine is quite hard. So, he has to use foods that are more energy-giving and make him more workout-oriented. Rob Riches almost eats 3000 calories in a day. So, if you are thinking about hard and restricted meals, yes, he does so but enjoys some cheat days as well.
Below is Rob Riches’ weekly diet guide.
Meal 1
| Egg Whites | 7 |
| Whole Egg | 1 |
| Cottage Cheese | 2 tablespoons |
| Brown Rice | 2 ½ ounces |
| Portabella Mushrooms | 2 tablespoons |
| Salsa | 2 tablespoons |
Meal 2
| Chicken Breast | 7 ounces |
| Yam or Sweet Potato | 5 ounces |
| Broccoli | 1 cup |
| Spinach | 1 cup |
| Flaxseed Oil | 1 teaspoon |
Meal 3
| Salmon | 3 ½ ounces |
| Egg Whites | 6 |
| Brown Rice | 2 ounces |
| Kale | 1 cup |
| Green Beans | 1 cup |
Meal 4
| Ground Turkey | 6 ½ ounces |
| Brown Rice | 2 ounces |
| Avocado | ¼ |
| Green Beans | 1 cup |
| Broccoli | 1 cup |
Meal 5
| Whey Protein | 1 scoop |
| Dates | 2 ½ ounces |
Meal 6
| Ground Turkey | 2 ½ ounces |
| White Rice | 1 ½ ounce |
| Flaxseed Oil | 1 teaspoon |
| Green Beans | 1 cup |
| Asparagus | 1 cup |
Meal 7
| Cottage Cheese | 5 ounces |
| Casein | 1 scoop |
| Almond Butter | ½ ounce |
| Stevia Extract | As per need |
Conclusion
Rob Riches is a famous fitness model, fitness trainer, and YouTuber. He is better known for his fitness tips and videos. That is why he has millions of followers and viewers on YouTube. We have come up with Rob Riches back workout plan along with his whole workout routine and diet regimen that you can use as a combined way to get the desired physique like your favorite fitness trainer.
References:
1- Youtube (featured image)
