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

Tuesday: Back & Forearms

• Lat Pulldown 3×20-15 (warm up sets)

• Weighted Pull Ups 4×10

• V-Bar Rows 5×10

• Barbell Rows (Wide Grip) 4×10

• Close Grip Pulldown 3×10

• Reverse EZ Bar Curl 4×15

• Seated Wrist Curls 4×15
  

Wednesday: Shoulders & Calves

• Seated Dumbbell Press 3×20-15 (warm up sets)

• Clean & Press (Explosive Movement) 5×10

• Rear Delt Dumbbell Raises/Rear Delt Cable Flys (Alt. each week) 4×10

• Seated Military Smith Press (Back of Head) 3×10

• Standing Lateral Raises 3×10

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

• Seated Calf Press 4×20

Thursday: Cardio & Abs

• Cardio: Usually 40-60 minutes on a stationary bike, at a moderate to high – causing a sweat after 20 minutes, increasing the resistance every 5-10 minutes.

• Hanging Leg Raises/or Lying Leg Raises 3×30

• Seated Dumbbell Twists/ or Lying Side bends 3×30/50

• High Cable Pulldowns/ or weighted crunches 3×30

Friday: Hamstrings & Lower Back

• Lying Hamstring Curl 5×10 (2 warm up sets)

• Stiff Legged Deadlift 5×10

• High-Foot Leg Press/ or Long Step Lunges 4×15-10

• Good Mornings 3×10

• Seated Leg Curl 4×10
  

Saturday: Chest

• Incline Dumbbell Chest Press 6×15-10 (2 warm up sets)

• Incline Dumbbell Flys 4×10

• Cable Flys 3×10

• Decline Barbell Press 5×10

• Dumbbell Pullover 4×10

Sunday: Arms

• Rope Pulldown 3×20-15 (warm up sets)

• Weighted Dips 4×10

• Lying EZ Tricep Extensions 4×10

• Reverse EZ Bar Pulldown 4×10

• Olympic Barbell Curls 5×10

• Dumbbell Curls/ or Hammer Curls 4×10

Sample Diet: In His Own Words

• Meal 1: Gluten-free oats cooked with water on the stove, with a teaspoon of RAW honey and some stevia extract and cinnamon for some sweet and spice, plus a 2-scoop serving of chocolate Hydrowhey, made in my bullet blender with water, ice, stevia extract, coffee beans, and a teaspoon of raw almond butter.

• Meal 2: (Meals 2, 3 and 4 are usually the same as this makes it easier to prepare them all, plus they all contain the same amount of calories and macronutrient ratios). Poached Swai fillet (meaty white fish cooked in a pan with just water to boil it), with yam or brown rice for my carbs, and a heavy dose of green vegetables (for both the fiber and nutrients, and also to make it seem like I’m eating more, as I count these as a free-food, meaning I don’t count the calories from the veg, so add it as a sort of clean, bulk food). For fats, I’ll either have a handful of raw almonds (about 10), Flaxseed oil, or even a third of an avocado (depending if I can find the ripe ones when I’m shopping).

• Meal 5: (Post-workout) 1 scoop of chocolate hydrowhey with two scoops of glycomaize (a waxy maize starch). 30 minutes later I’ll have another smaller meal that usually consists of either fish of chicken (recently I’ve been BBQ’ing a lot of Turkey tenders as we have a big BBQ at the studio I run in Downtown Los Angeles, so I like to make use of it as often as I can), and some more yam with a small salad.

• Meal 6: Besides breakfast, my final meal of the day has to be one of my favorite things to eat. It consists of a scoop of chocolate Casein (Optimum Nutrition), mixed in with 6 egg whites, some stevia extract and cinnamon, microwaved for a minute, then a teaspoon of raw almond butter stirred in and put back in the microwave for a further 40-60 seconds. Once cooled, it’s like some kind of chocolate soufflé that I can enjoy, knowing that I haven’t strayed from my nutrition plan, plus it’s a slow releasing protein – from the casein and fats from the almond butter, helping to keep me anabolic throughout the night.

Supplimentation

He tend to stick to the basic stacks of a good whey protein ( being a TEAM Optimum Nutrition sponsored athlete, I use their Hydrowhey and Gold Standard proteins), a casein protein for night time (Gold Standard), glutamine and BCAA’s, L-Carnitine, CLA, creatine (ON’s micronized, monohydrate – but only when He's not cutting for a show or a photo shoot), and Glycomaize – a fast acting waxy maize starch, that He add to his post-workout shake for rapid glycogen replenishment.
Besides those mentioned, He also take a daily multi-vitamin, digestive enzymes, ALA, and ZMA for at night.