Great early morning cardio & abs session yesterday. Aiming to get back to below 5% by end of month.. 1. 12-15 minutes HIIT Cardio (10 x 30-45 second interval sprints) 2. Pick 3 abdominal exercises that all challenge the body differently. Perform them as a circuit (1-2-3), for 15-30 reps each. Then repeat (two more times). I perform this fasted in the morning (no food), except for a serving of CORE, and 8g BCAA and 5g Glutamine. By 7.30am I'm back at the house eating breakfast, and sticking to my
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Great early morning cardio & abs session yesterday. Aiming to get …
53.7K viewsMay 17, 2016
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3.9K views · 165 reactions | I filmed this video and wanted to add graphcis to highlight what muscle group I'm focusing on within each workout. If you find this helpful - let me know by commenting below, and share it with a friend to challenge and motivate them. | Rob Riches | Facebook
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3.9K views · 165 reactions | I filmed this video and wanted to add grap…
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A peak from my latest Muscle & Fitness video discussing increasing your strength on the Bench Press. See the full video and more at: https://www.robriches.com/lifestyle/category/68 | Rob Riches
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A peak from my latest Muscle & Fitness video discussing increasi…
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601K views · 10K reactions | My go-to for training the abs! X3 Abs circuit of 30 reps each. Exhale and contract on each concentric rep. #sixpack #abs #abdominalworkout | Rob Riches | Facebook
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601K views · 10K reactions | My go-to for training the abs! X3 Abs circ…
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78K views · 408 shares | This is a great forearm split to add on to the end of a larger muscle group 2-3 times a week. 4-5 sets, performing the first two exercises as a superset for 15-20 reps, and same with last two. Great pump - especially after a bicep workout! Follow my weekly workout on my @trueperformancenutrition profile: bit.ly/RobRichesTPN | Rob Riches | Facebook
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78K views · 408 shares | This is a great forearm split to add on to th…
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Forearms are a denser muscle group like calves & abs, and so typically respond best to higher volume & intensity than other muscles like chest. This forearm circuit was at the end of my chest workout, and consisted of 20 reps per exercise, and repeated for 3 circuits. #circuittraining #forearm #weakpoint #fitness #workout | Rob Riches
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Forearms are a denser muscle group like calves & abs, and so ty…
16K viewsApr 17, 2017
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This weekend I switched up my chest routine to focus more on a slower tempo and time-under-tension. Read below for full routine. Navy Vapr-Dry Top by Fast As - http://bit.ly/FastAsKobeNavy With much the same exercises performed, but at 1/2 the speed of lowering the weights down, my chest muscles certainly felt more engaged and left me feeling like I really did hit the chest better than when I focus more on overall weight being moved. Flat Bench Press: 4 sets of 12-10 reps. Incline Smith Machine
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This weekend I switched up my chest routine to focus more on a s…
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1.5K views | A glimpse of how Rob Riches trains his back and abs on …
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Biceps superset with forearm exercises. Each Bicep exercise wa…
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Usually I focus on one large muscle group within my training program…
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2.4K views | Arm day with Rob Riches! Let’s go! | Beast Sports N…
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16K views · 1.2K reactions | This particular routine is one that I feel …
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‪Rows are such a staple of my back workout. Just make sure you're all…
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16K views · 1.5K reactions | Today's back workout is up on my IG stor…
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128 shares · 43 comments | With a limited gym set up for today's wor…
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Just something I’ve added back in on my arm workouts for a great fo…
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Focusing on more isolation training within today’s chest workout. Che…
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Shoulders. One of my favorite muscle groups to workout. Check …
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24K views · 113 reactions | 10 Years Since I Competed… Thinking Abo…
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Sample of today's chest workout.. Honestly, one of the best I've had i…
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71K views · 140 shares | Our abdominal structure is almost as …
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Quick split from this machine-focused leg workout, with a focus …
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Check out a few of my favorite upper body exercises, & modificat…
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Getting the split and balance between the biceps and triceps ha…
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Your abdominal structure is almost as unique as your fingerprint. Fin…
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49K views · 147 shares | Had a great arm session today, supersetting b…
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This is a sample of my conditioning routine I follow in the days before …
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60K views · 793 reactions | These are 4 of my favorite abdominal exe…
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