Rob Riches
     

Rob Riches

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Joining Date:
2007-11-21

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Rob Riches Facebook Page Statistics

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Videos
  • Looking for a Full Body routine? You can’t go wrong with this one.

Modified from a routine that I would follow during the final peak week of competition prep, this routine will for sure leave you feeling the pump all over.

I recommend performing each exercise for upwards of 15-20 reps, followed immediately by the next combo movement. You can perform this as a circuit, and repeat 2-3 times further, or perform exercises A + B and repeat for 2-3 sets, then move on to exercises C + D, and so on.

For a full run through of this video, check out my IGTV (see bio page and tap IGTV).

Looking forward to hearing from any of you who try this entire routine out.

#fullbodyworkout

      

  • I’ve found these banded-glute raises to be a fantastic warm up deadlifts and squats.

It really fires up the Glutes and works the hamstrings, especially when held for a second at the top of the rep.

I’ve seen a lot of variations of this movement over the past few years (especially from women, and barbell version), but this banded example is not only quicker and easier to set up, but also exerts a lot less pressure down on to the hip flexors than a loaded barbell.

Guys - if you deadlift or squat, (even if it’s a machine version), then I encourage you to at least give this a try, along with several other great movements that I’ve shown on my current IG Story.

Interested in more things like this? Next week I’ll be filming my 3rd Fitplan program that will be extensively covering a range of stretch and mobility routines.

#hipraise #gluteraise

      

  • This flat-top arm curl machine is so great for isolating the biceps.

I’ll always work in some single arm work to ensure that I’m not allowing my dominant side to always lead.

I also prefer not to go too heavy (on machines in general), and stick to a moderate weight with higher volume and slightly faster tempo.

This helps to pool blood (oxygen, nutrients, fuel!) into the muscles and leaves you with a crazy pump.

Personally, I prefer the machines and cable type movements towards the end of my workouts, after having *spent* the majority of my energy on heavier free-weight movements (following several warm up sets and some light stretching and mobility movements).

What’s your favorite arm exercise?
(I’ll be filming a new arm training video this week at the Powertec studio in California, along with a live stream and Q&A). Date and time to be posted soon.

#armtraining #armcurl #bicepworkout

      

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  • Not all my training is done with weights & machines.

Excited to be working with LEOMICCI and new projects in 2019, especially now that Men’s Health awarded them compression wear of the year.

Big things ahead in 2019. 
What are you looking forward to within the new year?

If you want to learn more about the compression wear and shirts, check out my IG Story for a direct link.

      

  • Rob Riches

      

  • Rob Riches

      

  • My Crossfit coach friend invited me to give it a try..

      

  • Rob Riches

      

  • Quads & Hamstring Split Leg Workout

      

  • Advanced Bicep Routine | Muscle Separation & Conditioning

      

  • Intermediate Full Biceps Workout

      

Looking for a Full Body routine? You can’t go wrong with this one. Modified from a routine that I would follow during the final peak week of competition prep, this routine will for sure leave you feeling the pump all over. I recommend performing each exercise for upwards of 15-20 reps, followed immediately by the next combo movement. You can perform this as a circuit, and repeat 2-3 times further, or perform exercises A + B and repeat for 2-3 sets, then move on to exercises C + D, and so on. For a full run through of this video, check out my IGTV (see bio page and tap IGTV). Looking forward to hearing from any of you who try this entire routine out. #fullbodyworkout

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2018-12-10

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