@richard_duchon - Richard Duchon

โ—พ๏ธThe Netherlands ๐Ÿ‡ณ๐Ÿ‡ฑ โ—พ๏ธLaw Student ๐ŸŽ“ โ—พ๏ธYoutube ๐ŸŽฅ โ—พ๏ธ20 y/o โ—พ๏ธGymshark ๐Ÿฆˆ โ—พ๏ธBulk Powdersยฎ โฌ‡๏ธ New Gymshark products โฌ‡๏ธ
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This workout will destroy your hamstrings
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1. Dumbell SLD 4x 12 (1.5 = 1 rep)
2. Cable hamstring curl 4x 15 each leg
3. Dumbell SLD single leg 4x 12 each leg
4. Cable SLD variation 4x 15
5. Medicine ball hamstring curl 4x 12 (this one is really good for mind-muscle-connection)
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Like & save this workout for later! I can promise you that you wonโ€™t be able to walk normal the next day 
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Outfit by @gymshark ๐Ÿฆˆ (shoplink in bio)
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This workout will destroy your hamstrings โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” 1. Dumbell SLD 4x 12 (1.5 = 1 rep) 2. Cable hamstring curl 4x 15 each leg 3. Dumbell SLD single leg 4x 12 each leg 4. Cable SLD variation 4x 15 5. Medicine ball hamstring curl 4x 12 (this on

Netherlands
Back used to be my weak point...Definitely made some progress 
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What is your favorite muscle part to train?? Comment down below
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Back used to be my weak point...Definitely made some progress - What is your favorite muscle part to train?? Comment down below

Netherlands
Working on that Back Width
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1. Underhand grip lat pulldown 5x 12
2. Machine pulldown 4x 12
3. Kneeling behind the neck rope pulldown 4x 15
4. Pull-ups 4x to failure
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Want a wider back? Like & save this workout for next time! -
Outfit by @gymshark ๐Ÿฆˆ (shoplink in bio)
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Working on that Back Width โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” 1. Underhand grip lat pulldown 5x 12 2. Machine pulldown 4x 12 3. Kneeling behind the neck rope pulldown 4x 15 4. Pull-ups 4x to failure โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Want a wider back? Like & save this workout for ne

Netherlands
Target your lower chest
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1. Weighted dips 5x 10
2. Cable fly (stand up straight) 4x 15
3. Decline bench press 4x 12
4. Decline dumbell fly 4x 12
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Like & save this workout for later 
Comment down below what kind of target video you want to see next
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Outfit by @gymshark (shoplink in bio)๐Ÿฆˆ
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Song: No look back - LIVE FIT motivation
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Target your lower chest โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” 1. Weighted dips 5x 10 2. Cable fly (stand up straight) 4x 15 3. Decline bench press 4x 12 4. Decline dumbell fly 4x 12 โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Like & save this workout for later Comment down below what kind of ta

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Strike a pose
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I want to continue with the workout vids on Instagram soooooo what do you guys want to see? Should i also make some โ€˜targetโ€™ vids? Comment down below
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Outfit by @gymshark (shoplink in bio)
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Strike a pose - I want to continue with the workout vids on Instagram soooooo what do you guys want to see? Should i also make some โ€˜targetโ€™ vids? Comment down below - Outfit by @gymshark (shoplink in bio)

Netherlands
Glute/hamstring focused leg workout
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1. Hip thrust 5x 12
2. Wide stance leg press 4x 12
3. Reverse lunge X goblet squat 4x 12
4. Standing single leg curl 4x 12 
5. Single SLD 4x 15
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Like & save this workout for later! Tag a friend who skips legday 
Outfit by @gymshark (shoplink in bio)
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Song: EMINEM - till i collapse neffex remix
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Glute/hamstring focused leg workout โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” 1. Hip thrust 5x 12 2. Wide stance leg press 4x 12 3. Reverse lunge X goblet squat 4x 12 4. Standing single leg curl 4x 12 5. Single SLD 4x 15 โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Like & save this workout for later

Netherlands
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Full arm workout (3 supersets)
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1. Seated dumbell curl 4x 12
SS
2. Dumbell skull crushers 4x 12
3. Standing EZ-bar curl 4x 12
SS
4. EZ-bar skull crushers 4x 12
5. Single arm cable bicep curl 4x 12
SS
6. Single arm cable tricep extension 4x 12
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Like & save this workout for later! The pump was insane
Outfit by @gymshark (shoplink in bio)
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Full arm workout (3 supersets) โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” 1. Seated dumbell curl 4x 12 SS 2. Dumbell skull crushers 4x 12 3. Standing EZ-bar curl 4x 12 SS 4. EZ-bar skull crushers 4x 12 5. Single arm cable bicep curl 4x 12 SS 6. Single arm cable tricep extens

Netherlands
Gotta keep it fancy sometimes 
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Do you prefer normal clothes or gym clothes?? Comment down below๐Ÿค”
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Gotta keep it fancy sometimes - Do you prefer normal clothes or gym clothes?? Comment down below๐Ÿค”

Netherlands
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Back Attack! 
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1. Close grip pulldown 4x 12
2. Bent over dumbell row 4x 12
3. Pull ups 4x 10
4. Rope cable row 4x 15
5. One arm cable row 4x 12 each arm
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Like & save this workout for later
Outfit by @gymshark (shoplink in bio)
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Music: Chris Brown - Run It Haterade remix by Trap Nation
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Back Attack! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” 1. Close grip pulldown 4x 12 2. Bent over dumbell row 4x 12 3. Pull ups 4x 10 4. Rope cable row 4x 15 5. One arm cable row 4x 12 each arm โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Like & save this workout for later Outfit by @gymshark (shopli

Netherlands
Want 3D shoulders? Try this workout! 
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1. Standing shoulder press 4x 10
2. Side X front raise 4x 15
3. Front raise X plate twist 4x 12
4. Upright row 4x 12
5. Face pulls 4x 15
6. Single arm cable side raise 4x 12
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Like & save this workout for later! Tag a friend who needs bigger shoulders 
Outfit by @gymshark (shoplink in bio)
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Want 3D shoulders? Try this workout! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” 1. Standing shoulder press 4x 10 2. Side X front raise 4x 15 3. Front raise X plate twist 4x 12 4. Upright row 4x 12 5. Face pulls 4x 15 6. Single arm cable side raise 4x 12 โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Li

Netherlands
Hustle for that muscle 
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Had a really good session today now itโ€™s time to EAT! 
What are you guys doing this weekend? Let me know
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Hustle for that muscle - Had a really good session today now itโ€™s time to EAT! What are you guys doing this weekend? Let me know

Netherlands
Full Abs Workout 
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1. Cable crunch 4x 15
2. Weighted crunch on decline bench 4x 15
3. Wood chopper 4x 15 each side 
4. Leg raise 4x 15
5. Weighted romanian twist 4x 15
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Like & save this workout for later! 
Tag a friend who needs some more core work 
Outfit by @bulkpowders_nl
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Full Abs Workout โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” 1. Cable crunch 4x 15 2. Weighted crunch on decline bench 4x 15 3. Wood chopper 4x 15 each side 4. Leg raise 4x 15 5. Weighted romanian twist 4x 15 โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Like & save this workout for later! Tag a frie

Netherlands