5 Bicep Defining Exercises - Rob Riches
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- Опубликовано: 19 янв 2017
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Rob Riches Bicep Workout:
#1. Machine/Preacher Curls: 4 sets of 12-10 reps
#2. Standing Bar/EZ-Bar Curls: 3 sets of 12-10 reps
#3. Incline Bench Curls: 3 sets of 8-10 reps
#4. High Cable Curls 3 sets of 12-15 reps. each arm
#5. Close-Grip Pull-Ups / Standing Hammer Curls: 3 sets of 10-8 reps
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Rob Riches is a UK-born fitness cover model, athlete and competitor, making videos to help inspire, motivate and educate those looking to build a fitter, stronger & healthier body. He is a published author with a book about macro-nutrition (called Ultra Lean), and regular writes columns for Muscle & Fitness. 
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![10 Bicep Exercises YOU NEED to be Doing! [CC]](/img/1.gif)
Love your vídeos, rob! Please dont stop ever! You are the man when it comes to motivation!
Very nice Rob, nobody has ever explained it better than you
Rob Roches you are great.And your videos are good guides.upload all and each of the exercise like this video.
thanks a lot for your videos. I'm working hard with biceps and six pack. you are the best.
I like the muscle focus series 💪 Keep up the good work 🖒🖒
Great video! Thanks man
Seu canal é SEMPRE o melhor !
Always the best !!!!
gracias ROb tus videos son increibles✌✌💪💪💪
Rob your training is inspiring inspiration,I like 👍 your training best good luck with new video bro .
Rob you are Legend bro very inspiring training my favourite trainer 👍💪
good one
you know Rob I'm your big time Fan and Friend :-) I would like to meet you when I'll get there Asap ;) your amazing man !! Cheers !!
please also provide nutritional PDF along with series.
Sir please give me details of the diet taken for the workout
hahaha look at the guy in the background 7:27 Great video Rob I got a lot of great tips for this
Brigz That was a back exercise
Rob - my left shoulder moves forward and backward during weight.... suggest a way to correct it during biceps.
hola rot cuando se esta empezando a entrenar cuantos días a la semana debe hacerse saludos
I really like you n body man
and I need yr suggestions
I swear I spend all day on that Bicep arm Curl Machine
robs biceps aren't what they used to be tbh 3 years ago man was killin arms
Rob riches and greg plitt are the only ones i look up to
bro.. I want day by day workout of bicep trycep..
Does he ever run into Calum von Moger?
hello Rob.....I have a question...I used to take 10 egg white 3 yolks n 100 gmams chicken everyday. but from last 3 days blood is coming out from nose....may be excess of heat but I am really worried. can u make a video related to indian food before and after workout .
Go to a doctor. Rob riches isn't going to solve all of your problems LOL
yashwanth ts it happened to me too and the reason is because you eat wayyyy to much egg. How the fuck do you manage to eat 10 eggs a day, i ate like 3 eggs a day and started bleeding. the solution is to stop eating eggs for a couple of weeks
3rd !!!!
how to make biceps
Catch me on Facebook too, where I do weekly LIVE Streams, plus more near-daily videos - bit.ly/RobRichesFbVideos
what happens if you don't have facebook
Is it good for beginers i mean i was going 3mounths and stop for 1 mounth and i started again ?
APR50_SR yes just do weight that you can manage
ok ty
there's a ghost in the screen
WTF! Lmao!
Goal : Scott Steiner
Snakes tail or snakes tongue?
name of the second song?
Hey ALL! Theres no exercises to "define" the biceps. how your biceps look is purely based on genetics! just focus on good compound lifts and progressively overloading your muscles over time! :)
OGAesthetics Wrong. People aren't just born with a bicep split. That comes from training them for many many years. That's why muscle maturity is such a big deal.
OGAesthetics Rule of thumb: Isolation = Seperation
OGAesthetics are you on fragrance review videos bro? Lol
Thanks for the video content! Excuse me for butting in, I am interested in your initial thoughts. Have you thought about - Giulian Bicepify Boarhound (do a search on google)? It is a great exclusive product for building huge arm muscle fast minus the hard work. Ive heard some extraordinary things about it and my friend Sam finally got astronomical results with it.
how to increase my bicep size
FIRST? ??
It's so hard to commit to workout everyday! Now that its winter I've been slacking!
Hey rob love your tatto bro العزيمه determination this is the whole concept of this game ..keep pumping bro youre my only mentor
How old was he now?
Alvarez Nureach low to mid 30
#RobRiches love u from Pakistan
JAWAD BHAI Allah o akbarrrrrrr!!!!
espanis 🤔🤔🤔😥
Do you ever see Calum Von moger?
Poor form spotted @ 7:29 hahah
What's your bf%, Rob?
id guess 5% in that video
girlsdrinkfeck loool its definitely more than 5% thats waaayyyy to low and he more looks like 10% body fat to me
you both have no idea what you're talking about
Nikola Lutovac I'd say 12-20%
iTz Futo
well its impossible to tell anyway by looks ,even them acurate scanning machines are wrong