• Born — December 16,1983
• Birthplace — England
• Home — Santa Monica, California, United States of America
• Occupation — Fitness Model & Personal Trainer
• Birth Sign — Sagittarius
• Height — 5’10” or 178 cm
• Weight — 180 lbs or 82 kg
• Website — www.robriches.com

Rob’s diet currently consists of about 45% protein, 35% carbs, and 20% fats. He consumes a little under 3,000 calories a day. He does eat cheat meal but some times he eats cheat meal (sushi or curried chicken and rice over a burger), with his friends .

Meal 1

• 7 Egg Whites 
• 1 Whole Egg 
• 2 tablespoons Cottage Cheese 
• 2 ½ ounces Brown Rice 
• Portabella Mushrooms 
• 2 tablespoons Salsa

• 6 ½ ounces Ground Turkey 
• 2 ounces Brown Rice 
• ¼ Avocado
• 1 cup Green Beans 
• 1 cup Broccoli

Meal 5

• 1 scoop Whey Protein 
• 2 ½ ounces Dates

Meal 6

• 2 ½ ounces Ground Turkey 
• 1 ½ ounces White Rice
• 1 teaspoon Flaxseed Oil
• 1 cup Green Beans 
• 1 cup Asparagus

Meal 7

• 5 ounces Cottage Cheese, 1 scoop Casein, ½ ounce Almond Butter and Stevia Extract mixed in blender

SUPPLEMENTS 

• Fat Burner (They helps to lose weight) 
• Glutamine (Glutamine helps to provide support against muscle breakdown)
• BCAA’s (They help preserve lean muscle, support muscle growth and promote muscle recovery)
• Acetyl L-Carnitine ( helps the body produce energy.)
• CLA’s (CLA can fight cancer, decrease body fat, increase lean muscle tissue, lessen symptoms of asthma, fight high blood pressure and heart disease, enhance bone density, improve insulin sensitivity, and boost immunity.)
• Whey, Egg or Beef Protein (Increases size and strength)
• Multivitamin (They let your body focus on growth and repair.)

ROUTINE 

Day 1 (Monday) – Back 

Day 2 (Tuesday) – Quads and Calves 

Day 3 (Wednesday) – Biceps and Forearms 

Day 4 (Thursday) – Deltoids and Calves 

Day 5 (Friday)  – Chest and Forearms 

Day 6 (Saturday) – Hamstrings and Lower Back 

Day 7 (Sunday) – Triceps and Traps 

Cardio — 40 minutes on the elliptical or a high incline on the treadmill. He also goes for a run in Santa Monica.

EXERCISES 

DAY 1 (Back) 

1. Chin-Up (3 sets of 10 reps )
   

2. Barbell Rows (4 sets of 10-12 reps) 
   

3. One-Arm Dumbbell Row (3 sets of 8-12 reps) 
   

4. Seated Rows (4 sets of 8-12 reps) 
   

5. Seated Lat Pulldown (4 sets of 12-15 reps) 
   

DAY 2 (Quads and Calves )

1. Barbell Squats (4 sets of 8-12 reps) 
   

2. Leg Press (4 sets of 8-12 reps) 
   

3. Hack Squats (3 sets of 8-10 reps )
   

4. Walking Barbell Lunges (4 sets of 15-20 reps) 
   

5. Leg Extensions (4 sets of 12-20 reps) 
   

6. Calf Raises (4 sets of 15 reps )
   

7. Single Leg Raises (4 sets of 15 reps) 

DAY 3 (Biceps and Forearms) 

1. Close-Grip Pull Ups (3 sets of 10 reps) 
   

2. Seated Dumbbell Curls (4 sets of 8-12 reps )
   

3. Preacher Curls (3 sets of 10-12 reps) 
   

4. Single Arm Concentration Curls (3 sets of 10-12 reps )
   

5. Cable Curls (4 sets of 12-20 reps) 
   

6. Reverse EZ Bar Curl (3 sets of 15 reps )
   

7. Standing Barbell Wrist Curls (3 sets of 15 reps )
   

8. Reverse Dumbbell Wrist Curls (3 sets of 15 reps )
   

DAY 4 (Deltoids and Calves) 

1. Seated Barbell Front Raises (4 sets of 8-15 reps) 
   

2. Seated Dumbbell Arnold Press (3 sets of 10-12 reps) 
   

3. Bent Over Rear Delt Flyes (3 sets of 10-12 reps) 
   

4. Machine Rear Delt Flyes (2 sets of 15 reps) 
   

5. Dumbbell Lateral Raises (3 sets of 10-12 reps) 
   

6. Single Arm Cable Lateral Raises (2 sets of 15 reps) 
   

7. Leg Press Calf Raises (4 sets of 15 reps) 
   

8. Seated Leg Press (4 sets of 15 reps) 
   

DAY 5 (Chest and Forearms) 

1. Incline Barbell Press (4 sets of 8-15 reps) 
   

2. Incline Dumbbell Press (3 sets of 12-10 reps) 
   

3. Flat Bench Press (3 sets of 12-10 reps) 
   

4. Flat Dumbbell Flyes (3 sets of 10-12 reps) 
   

5. Cable Flyes (3 sets of 15 reps) 
   

6. Barbell Wrist Curls (3 sets of 15 reps) 
   

7. Reverse Dumbbell Wrist Curls (3 sets of 15 reps) 
   

DAY 6 (Hamstrings and Lower Back)  

1. Stiff-Legged Deadlifts (4 sets of 8-15 reps) 
   

2. Lying Leg Curls (3 sets of 10-12 reps) 
   

3. Vertical Leg Press (3 sets of 10-12 reps) 
   

4. Seated Leg Curls (3 sets of 10-12 reps) 
   

5. Good Mornings (3 sets of 12-15 reps )
   

6. Weight Hyperextensions (3 sets of 12 reps) 
   

7. Reverse Hyperextensions (3 sets of 12-15 reps) 
   

DAY 7 (Triceps and Traps) 

1. Lying Triceps Extension (4 sets of 8-15 reps) 
   

2. Cable Pressdown (3 sets of 10-12 reps) 
   

3. Single Arm Overhead Dumbbell Extension (3 sets of 10-12 reps) 
   

4. Cable Kickback (3 sets of 15 reps) 
   

5. Barbell Shrugs (4 sets of 8-15 reps) 
   

6. Smith Shrugs (3 sets of 10-12 reps) 
   

7. Lying Front Bar Raise (3 sets of 10-12 reps) 
   

Quote 
It’s not about counting every rep; it’s about making every rep count!