Rob Riches

**Arnold** · 24.07.2015, 13:25

Vorname: Rob
Name: Riches
Größe: 178 cm

Training

Monday:

(Serving of Ripped & CLA) AM. 60 minutes LISS cardio & Abs
Deadlifts 5x 8|5|3|1|8
Iso-Lateral Pulldowns 4x 8|6|4|4
Single Arm Dumbbell Rows 3x 8|8|6
Seated Reverse Grip Pulldown 3x 10|8|6

Tuesday:

(Serving of Ripped & CLA) AM. 60 minutes LISS cardio (split across 3 machines) & Abs
Lying Hamstring Curls 4x 10|8|8|6
High-Foot Leg Press 4x 10|8|8|6
Stiff-Legged Deadlifts 3x 10|8|6
Leg Press Calf Raises 5x 20|20|20|18|16
(Super set) Seated Calf Raises 5x 20|20|20|18|16

Wednesday:

(Serving of Ripped & CLA) AM. 20 minutes HIIT cardio & Abs
Bench Press 5x 8|5|3|1|8
Flat Bench Dumbbell Fly’s 3x 8|8|6
Incline Machine Chest Press 3x 8|8|6
Seated Wrist Curls 4x 20|20|18
(Super set) Reverse Dumbbell Curls 4x 20|20|18

Thursday:

Rest Day

Friday:

Squats 5x 8|5|3|1|8
Leg Press 4x 8|6|6|5
Leg Extension 4x 10|8|8|6
Leg Press Calf Raises 5x 20|20|20|18|16
(Super set) Seated Calf Raises 5x 20|20|20|18|16

Saturday:

(Serving of Ripped & CLA) AM. 20 minutes HIIT cardio & Abs
Arm Curl Machine 4x 10|8|8|6
Seated Tricep Pushdown Machine 4x 10|8|8|6
EZ-Bar Curl 4x 8|8|6|5
Lying French Extension 4x 8|8|6|5
Seated Dumbbell Curl 4x 8|8|6|5
Tricep Pulldown 4x 8|8|6|5

Sunday:

(Serving of Ripped & CLA) AM. 60 minutes LISS cardio (split across 3 machines) & Abs
Seated Rear Barbell Military Press 5x 8|5|3|1|8
Front Shoulder Press 4x 8|8|6|5
Single Arm Lateral Raises 3x 10|8|8
Seated Wrist Curls 4x 20|20|18
(Super set) Reverse Dumbbell Curls 4x 20|20|18

Bilder