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Rob Riches Workout Routine

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Rob Riches' Workout Routine

What does Rob Riches’ workout routine look like?

Rob Riches’ has been known to become one of the world’s leading fitness models, and as of today, he’s already ended up becoming one of the best models of his generation. 

Riches’ has directed, hosted, and starred in his own program ‘The Rob Riches Show,’ and won multiple modeling competitions. 

Within this article, we’ll discuss Rob Riches’ workout routine, diet, and supplements: 


Current Stats

  • Height: 177.5 cm – 5’10”
  • Weight: 83.9 – 88.5 kg – 185 – 195 pounds
  • Age: 36 years old 
  • Birthday: 16th of December, 1983 
  • Accolades: Musclemania, Fitness Britain, 2006, Winner 


Workout Principles

Rob Riches’ loves to workout, and he also sticks to a healthy diet. When it comes to his favorite exercises, he enjoys hitting preacher curls because he gets the full range of motion and stretches in the biceps. He also likes to performs leg press and chin-ups. 


Rob Riches’ Workout Routine 

Rob Riches’ has always liked basic movements such as straight sets and going heavy. He built his incredible physique by focusing on basic movements.

Here is Rob Riches’ workout routine: 


Rob Riches’ Chest Workout Routine 

On this chest routine, Riches’ hits 4 different exercises.

Here is Rob Riches’ chest routine: 

1. Flat barbell bench press (4 sets, 12, 10, 8, 8)

2. Dumbbell overhead extension 4 x 12 superset with Incline smith press (3 sets, 12 reps) 

3. Seated machine fly 3 x 15 superset with incline dumbbell fly (3 sets, 12 reps) 

4. Weighted dip (3 sets to failure)


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Back Workout

Riches’ hits 6 exercises on this back routine with an average of 4 sets and 10 reps.

Here is Rob Riches’ back routine: 

1. Close grip cable row (4 sets, 10-12 reps) 

2. Behind the neck pull-up (3 sets, 10 reps) 

3. Bent over barbell row (4 sets, 10 reps) 

4. Wide grip lat pulldown (3 sets, 15 reps) 

5. V-bar pull-up (3 sets, 10 reps) 

6. Single-arm smith machine row (4 sets, 10-12 reps)


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Rob Riches’ Shoulders Workout Routine 

On this shoulder routine, Riches’ hits 4 different exercises.

Here is Rob Riches’ shoulders routine: 

1. Barbell overhead shoulder press (5 sets, 15, 12, 10, 8, 8)

2. Standing single-arm dumbbell press (3 sets, 8-10 reps) 

3. Bent over dumbbell fly (3 sets, 12-15 reps)

4. Single-arm dumbbell side raise (3 sets, 12 reps)


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Leg Workout

On this leg routine, he hits 6 different exercises with an average of 3 sets.

Here is Rob Riches’ legs routine: 

1. Barbell squat (3 sets, 10-12 reps)

2. Sumo barbell deadlift (3 sets, 10-12 reps)

3. Seated leg extension (3 sets, 12-15 reps)

4. Lying hamstring curl (3 sets, 12-15 reps)

5. Sissy squat (3 sets, 12-15 reps) 

6. Glute hamstring raise (3 sets, 12-15 reps) 


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Rob Riches’ Arms Workout Routine

On this arms routine, Rob Riches’ hits 9 exercises.

Here is Rob Riches’ arms routine: 

1. Barbell skull crusher (3-4 sets, 12-15 reps)

2. Bodyweight dip (3 sets, 10-12 reps) 

3. Cable triceps pushdown (3 sets, 10-15 reps)

4. Standing barbell curl (3 sets, 10-12 reps)

5. Incline dumbbell hammer curl (3 sets, 10-12 reps)

6. Single-arm dumbbell preacher curl (2 sets, 10-15 reps)

7. Reverse dumbbell wrist curl (2 sets, 15-20 reps)

8. Reverse EZ bar curl (2 sets, 15-20 reps)

9. Barbell wrist curl (2 sets, 15-20 reps) 


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Rob Riches’ Diet

Rob Riches’ saw great results when he was on a low carb and high protein diet. His body needs to stay in good shape, so he always keeps a well-balanced diet. 

Here is Rob Riches’ diet: 


1. Breakfast

  • Eggs 
  • Oatmeal 
  • Fruits 
  • Peanut butter 


2. Snack 


3. Lunch 

  • Tuna 
  • Rice


4. Dinner 

  • Chicken 
  • Sweet potato 
  • Mixed vegetables 


5. Snack 

  • Cottage cheese
  • Almond butter 



Rob Riches’ uses the following supplements to help fuel his gains: 



Rob Riches’ has shown that training, passion, and power can be the things to land yourself the best spot in the fitness industry. He has become known as one of the most successful models of his generation, thanks to his hard work. 

What do you think about Rob Riches’ workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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