This weekend I switched up my chest routine to focus more on a slower tempo and time-under-tension. Read below for full routine. Navy Vapr-Dry Top by Fast As - http://bit.ly/FastAsKobeNavy With much the same exercises performed, but at 1/2 the speed of lowering the weights down, my chest muscles certainly felt more engaged and left me feeling like I really did hit the chest better than when I focus more on overall weight being moved. Flat Bench Press: 4 sets of 12-10 reps. Incline Smith Machine
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This weekend I switched up my chest routine to focus more on a slower tempo and time-under-tension. Read below for full routine. Navy Vapr-Dry Top by Fast As - http://bit.ly/FastAsKobeNavy With much the same exercises performed, but at 1/2 the speed of lowering the weights down, my chest muscles certainly felt more engaged and left me feeling like I really did hit the chest better than when I focus more on overall weight being moved. Flat Bench Press: 4 sets of 12-10 reps. Incline Smith Machine
53.1K viewsNov 14, 2016
FacebookRob Riches
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
My go-to for training the abs! X3 Abs circuit of 30 reps each. Exhale and contract on each concentric rep. #sixpack #abs #abdominalworkout | Rob Riches
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My go-to for training the abs! X3 Abs circuit of 30 reps each. Exhale and contract on each concentric rep. #sixpack #abs #abdominalworkout | Rob Riches
601.7K viewsJan 7, 2020
FacebookRob Riches
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
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
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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
FacebookRob Riches
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
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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 viewsMay 21, 2025
FacebookRob Riches
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
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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
FacebookRob Riches
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
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FacebookRob Riches
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