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Home Fitness

Rob Riches Back Workout Routine & Diet Plan

by Suzanne Connor
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Rob Riches
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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.

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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)

Suzanne Connor

Suzanne Connor

She dabbled in writing articles, papers related to health, wellness, and nutrition which have been published on various websites. She is Observant and quick to analyze situations moreover and has a keen eye for details on the Seven Dimensions of Wellness, Physical, Emotional, Intellectual, Social, Spiritual, Environmental, Occupational and the craving for adventure.

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