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 f
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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 f
21.6K viewsDec 11, 2018
FacebookRob Riches
Back Routine on Powertec Equipment: Here’s the breakdown of this back workout:Chin ups: 3-4 sets, even adding weight via a dip belt to overload the muscle. Neutral grip shown, but other grips used on further sets. 12-15 reps (to failure)Lat Pulldown: 3 main working sets, progressing in weight each set. 8-10 reps.Barbell Rows: 4 big sets, with 3rd set being heaviest, drop set on 4th set. No higher than 10 reps.Seated Cable Row: 3 working sets. 12 reps each, small progression in weight on each set
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Back Routine on Powertec Equipment: Here’s the breakdown of this back workout:Chin ups: 3-4 sets, even adding weight via a dip belt to overload the muscle. Neutral grip shown, but other grips used on further sets. 12-15 reps (to failure)Lat Pulldown: 3 main working sets, progressing in weight each set. 8-10 reps.Barbell Rows: 4 big sets, with 3rd set being heaviest, drop set on 4th set. No higher than 10 reps.Seated Cable Row: 3 working sets. 12 reps each, small progression in weight on each set
4K viewsMay 24, 2023
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Today's back workout is up on my IG story - click on my image profile on my page to see the full routine (I'll create a little edit to upload here later). | Rob Riches
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Today's back workout is up on my IG story - click on my image profile on my page to see the full routine (I'll create a little edit to upload here later). | Rob Riches
16.2K viewsDec 3, 2016
FacebookRob Riches
Building a strong back takes more than just pulling heavy — it takes intention, control, and variety. This workout combines classic compound movements with targeted isolation work to hit the back from all angles. I always kick things off with a lighter movement to warm up the lats and prime the muscles, then move into heavy barbell rows for overall mass and strength. From there, I like to incorporate cable work for deeper contraction and full range, and lately I’ve been adding single-arm variati
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Building a strong back takes more than just pulling heavy — it takes intention, control, and variety. This workout combines classic compound movements with targeted isolation work to hit the back from all angles. I always kick things off with a lighter movement to warm up the lats and prime the muscles, then move into heavy barbell rows for overall mass and strength. From there, I like to incorporate cable work for deeper contraction and full range, and lately I’ve been adding single-arm variati
5.1K viewsApr 21, 2025
FacebookRob Riches
Quick split from this machine-focused leg workout, with a focus on a more explosive concentric movement and a little slower eccentric. | Rob Riches
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Quick split from this machine-focused leg workout, with a focus on a more explosive concentric movement and a little slower eccentric. | Rob Riches
4.9K viewsJul 29, 2023
FacebookRob Riches
Just playing around after a back workout - but I used to really love posing, especially in the run up to my earlier shows. I remember in 2006 - my first time in America, I did this positing routine to this same piece of music. I was at the end of a 5-show run, so wasn’t at my peak (I was also 22), but that sparked the next step in my life.. I’ve also posted in my stories the actual video from that 2006 show!! #naturalbodybuilding #posingroutine #throwback | Rob Riches
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Just playing around after a back workout - but I used to really love posing, especially in the run up to my earlier shows. I remember in 2006 - my first time in America, I did this positing routine to this same piece of music. I was at the end of a 5-show run, so wasn’t at my peak (I was also 22), but that sparked the next step in my life.. I’ve also posted in my stories the actual video from that 2006 show!! #naturalbodybuilding #posingroutine #throwback | Rob Riches
6.5K views8 months ago
FacebookRob Riches
This is the full overview of my shoulder routine from the other day. The emphasis was not focused as much on overall weight as past lifts, but more so the execution of each set, focusing on 'feeling' the muscles contracting. The result - a much kite focused workout without the feeling of pushing beyond the optimal range of recovery & growth. | Rob Riches
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This is the full overview of my shoulder routine from the other day. The emphasis was not focused as much on overall weight as past lifts, but more so the execution of each set, focusing on 'feeling' the muscles contracting. The result - a much kite focused workout without the feeling of pushing beyond the optimal range of recovery & growth. | Rob Riches
18.9K viewsAug 4, 2017
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0:21
After a depleting back workout tonight, I saw that Gold's Gym has some new "toys" out back, so wanted to see if I could flip the biggest one more than once.. I'm not sure of the weight, and could be way off, but it's got to be somewhere about 400lbs ?! Next time I train back or legs, I'll definitely be incorporating some more of these tyre flips into the routine... See more of my training at www.robrichesfitness.com | Rob Riches
36.1K viewsAug 27, 2015
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0:28
Let’s bring back real training. These exercises BUILT my physique — and I still rely on them today. No trends. Just the basics that WORK. 💪 Tomorrow at 12:30 PM (LA time), the full back workout drops on YouTube — under 5 minutes, all fundamentals. 🔔 Set the countdown on my IG Story. #BackWorkout #TrainWithMe #RobRiches #OldSchoolTraining #NaturalBodybuilding #FitnessOver40 #RealTraining #BodybuildingBasics | Rob Riches
5.7K views1 year ago
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0:56
Still after all these years… I’m focused on the fundamentals. The basic core movements, and split muscle groups just like when I was training for the stage. I still rotate my routines over several months, focusing sometimes on volume with an emphasis on muscular contraction (which I find helps maintain and improve conditioning), and then - like with this month, a focus on poundages and progressive overloading the muscle with sets of 6-10 reps. | Rob Riches
1.4K viewsFeb 18, 2025
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0:46
Check out a few of my favorite upper body exercises, & modifications - now on my IG story (for next 24hrs). Brand new training series dropping this month! 👀🏋🏼 #fitness #gymlife #workout #chest #trainingtips #workoutbuddy | Rob Riches
50.6K viewsJun 10, 2017
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0:40
Really love adding in these single arm overhead extensions into my triceps routine after some skull crushers or heavy dips. Great for drop sets, and easy to self-spot with a gentle push up, and focus on the negative portion of the rep. See more of this workout on my stories. #itrainwirhfitplan #triceps #armworkout | Rob Riches
161.5K viewsOct 6, 2019
FacebookRob Riches
2:54
If you’re 35 and want smarter training, not longer training — this is where I focus. For years I followed a traditional bodybuilding approach — high volume, multiple exercises, pushing heavier and heavier. It worked. But in my late 30s and now 40s, I started seeing diminishing returns. More fatigue. Slower recovery. So I adjusted. Fewer exercises Fewer sets More intensity More recovery My strength improved. My workouts got shorter. And I got more balance back in my life. Training should evolve w
27.1K views3 months ago
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9:58
These are 4 of my favorite abdominal exercises that I find to be most effective for achieving the full six pack look. | Rob Riches
60.7K viewsAug 22, 2018
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9:47
My Complete Ab Workout - Rob Riches
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6 Abdominal Exercises Beyond the Crunch
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My top 5 Killer Hamstring Exercises
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15 Minute Upper Body Stretch Routine [Chest/Shoulders/Back & More]
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Bodybuilding - Rob Riches Chest & Triceps Workout on Powertec Workbench Multipress & Lat Machine
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Bodybuilding - Rob Riches Shoulders Workout on the Powertec Workbench Multipress
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SUPERSET Biceps & Forearms Routine
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