IFBB Men’s Physique Competitor Rob Riches workout routine and diet

 

Monday: Quads & Calves

• Squats 8×10 (3 warm up sets of 20-15 reps)

• Leg Press 5×10

• Seated Leg Extensions 5×10

• Calf Press (Performed on Leg Press) 6×20

• Seated Calf Press 4×20

Fitness Model Ulisses Jr workout routine And Diet

 

 “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

Washboard Abs: Bulgarian Fitness Model Lazar Angelov Workout Routine And Diet

 “To achieve what others won’t, you have to do what others don’t”

 

Monday: Chest

Flat Bench 4×8
Incline Bench 4×8
Decline Bench 4×8
Pullover 4×12
Hammer Press 3×12
Dips 3×12