@richard_duchon - RICHARD DUCHON

◾️The Netherlands πŸ‡³πŸ‡± ◾️Law Student πŸŽ“ ◾️Youtube πŸŽ₯ ◾️20 y/o ◾️Body&Fit athlete β€”> Richard10 ◾️Gymshark 🦈 ⬇️New Gymshark products & Online Coaching⬇️
https://linktr.ee/richard_duchon
Advertisement
Blow up your Shoulders with this Workout 
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
1️⃣ Double cable side raise 4x 12-15
2️⃣ Overhead cable front raise 4x 15
3️⃣ Plate front raise with twist 4x 10
4️⃣ Single arm reverse DB fly 4x 15
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
LIKE & SAVE this workout for later! Tag a friend who needs to try this one 
-
Outfit by @gymshark 🦈
-
Music: NEFFEX - Blow Up
-
-
-
-
-
#shoulders #shoulderworkout #swipeworkout #workouts #arms #mondaymotivation #influencer #save #bodybuilding #pumpitup #veinspoppin #newgoals #freshstart #workoutvideo #videoedits #videooftheday #workoutvids #athlete #grind #keepworking #training #train  #positivevibes #fit
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
223

Blow up your Shoulders with this Workout β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 1️⃣ Double cable side raise 4x 12-15 2️⃣ Overhead cable front raise 4x 15 3️⃣ Plate front raise with twist 4x 10 4️⃣ Single arm reverse DB fly 4x 15 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” LIKE & SAVE this workou

Netherlands
Hamstring & Glutes focused leg workout 
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
1️⃣ Stiff leg deadlifts 4x 10
2️⃣ Bulgarian split squat 4x 12
3️⃣ Good mornings 4x 12-15
4️⃣ Wide stance smith machine squat 4x 12
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
LIKE & SAVE this workout for later! Tag a friend who skips too many leg workouts 
- 
Outfit by @gymshark 🦈
-
Music: NEFFEX - FIGHT
-
-
-
-
-
#legworkout #legs #legday #explosive #burn #calories #swipeworkout #bootyworkout #gluteworkout #glutes #legdayworkout #pumpedup #swipeleft #weightloss #fatloss #healthyfood #music #song #fitboy #instafit #fitstagram #instaboy #instamotivation
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
288

Hamstring & Glutes focused leg workout β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 1️⃣ Stiff leg deadlifts 4x 10 2️⃣ Bulgarian split squat 4x 12 3️⃣ Good mornings 4x 12-15 4️⃣ Wide stance smith machine squat 4x 12 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” LIKE & SAVE this workout for later! Tag a f

Netherlands
Should i get this shredded again this summer or keep bulking?? πŸ€”
-
Are you shredding this summer? Comment down below
-
-
-
-
-
#shredded #physique #bodybuilding #bodybuilder #veins #gymtime #grind #pose #sixpack #abs #goals #photoshoot #photooftheday #picoftheday #workoutmotivation #motivation #lionmode #flex #flexing #muscle #grindmode #6pack #gymlife #gymboy #fitstagram #instafit #dailymotivation #keepgoing
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
338

Should i get this shredded again this summer or keep bulking?? πŸ€” - Are you shredding this summer? Comment down below - - - - - #shredded #physique #bodybuilding #bodybuilder #veins #gymtime #grind #pose #sixpack #abs #goals #photoshoot #photooftheday

Netherlands
Some clips from my last back workout (focus on back thickness) πŸ€™ β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
1️⃣ Underhand grip bent over barbell row 4x 10
2️⃣ Bent over dumbell row 4x 10
3️⃣ Standing lat pulldown 4x 12
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
LIKE & SAVE these exercises for your next backday! 
Tag a friend who needs to try this 
-
Outfit by @gymshark 🦈
-
-
-
-
-
#gymsharktrain #backworkout #werk #row #backgains #pullworkout #barbell #vtaper #backday #back #swipe #workoutroutine #motivationmonday #newweeknewgoals #grindmode #lionmode #gymtime #mondaymotivation #monday #workouts #beastmode #hustle #grind #workingout #trainingday #lifestyle #fitlife #bodygoals
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
116

Some clips from my last back workout (focus on back thickness) πŸ€™ β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 1️⃣ Underhand grip bent over barbell row 4x 10 2️⃣ Bent over dumbell row 4x 10 3️⃣ Standing lat pulldown 4x 12 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” LIKE & SAVE these exercises for your n

Netherlands
Cable only bicep curl variations 
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
1️⃣ Behind the neck bicep curl 4x 10-12
2️⃣ Double grip bicep curl 4x 12
3️⃣ Single arm hammer curl 4x 10
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
LIKE & SAVE for later! Tag a friend who needs to try this one 
-
Outfit by @gymshark 🦈
-
-
-
-
-
#bicepworkout #bicepsworkout #biceps #armworkout #armpump #cableworkout #swipeworkout #biceppeak #split #workouts #routine #swipeleft #motivation #workoutmotivation #arms #gymmotivation #gymlife #instafit #fitlife #beastmode #grindmode #weekend #vibes #healthyfood #instaboy #hustle #muscle
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
144

Cable only bicep curl variations β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 1️⃣ Behind the neck bicep curl 4x 10-12 2️⃣ Double grip bicep curl 4x 12 3️⃣ Single arm hammer curl 4x 10 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” LIKE & SAVE for later! Tag a friend who needs to try this one - Outfit by

Netherlands
Feeling motivated AF at the moment! 
-
Trying to keep up with the daily posts & going to up my YouTube game the next couple of months.
What do you guys want to see??
-
Have a good weekend Fam 
-
Outfit by @gymshark 🦈 (dropping end of this month!)
-
-
-
-
-
#outfits #ootd #workoutmotivation #motivation #motivated #bodybuilding #bodybuilder #athlete #arms #fitlife #fitstagram #instadaily #photooftheday #picoftheday #dailymotivation #dailypost #gymfit #bicepvein #weekend #weekendvibes #goodvibes #positivity #workinprogress #werk #happy #happiness #keepworking #hustle
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
309

Feeling motivated AF at the moment! - Trying to keep up with the daily posts & going to up my YouTube game the next couple of months. What do you guys want to see?? - Have a good weekend Fam - Outfit by @gymshark 🦈 (dropping end of this month!) - -

Netherlands
Advertisement
Little bit of Tricep work from yesterdays push workout
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
1️⃣ Tricep dips 5x 10-12
1️⃣ Overhead dumbell extension 4x 10
3️⃣ Overhead dumbell extension variation 4x 12
4️⃣ Cable tricep pushdown 4x 12
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Save this one for later! Tag a friend who needs to work on that horse shoe 
-
Outfit by @gymshark (coming soon)
-
Music: FUXK by my bro @ayoluckybeats -
-
-
-
-
#tricepsworkout #triceps #dip #dips #workoutmotivation #motivated #inspiration #workingout #athlete #pump #grinding #keepworking #swipeleft #veiny #tryit #trainingday #push #pushworkout #shredding #bodygoals #instafit #instaboy #instaworkout #videoedits #vidoftheday #videooftheday #lifestyle
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
181

Little bit of Tricep work from yesterdays push workout β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 1️⃣ Tricep dips 5x 10-12 1️⃣ Overhead dumbell extension 4x 10 3️⃣ Overhead dumbell extension variation 4x 12 4️⃣ Cable tricep pushdown 4x 12 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” Save this one for

Netherlands
Intense Chest workout
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
1️⃣ Decline dumbell fly 4x 12
2️⃣ Incline dumbell press variation 4x 10 
3️⃣ Close grip incline dumbell press 4x 10-12
Superset with...
4️⃣ Decline plate press 4x 12
5️⃣ Push-ups (feet on bench) 4x Max
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Like & save this workout for later! Tag a friend who needs some chest gainzzz 
-
Outfit by @gymshark 🦈
-
Music: NEFFEX - Failure
-
-
-
-
-
#chestworkout #chestgains #chestday #pumpingiron #gymmotivation #gymlife #instafit #fitlife #swipeworkout #swipeleft #workout #dailymotivation #video #videoedits #videooftheday #fitboy #instafitnesss #shredded #transformation #bodygoals #hustle #grind #muscle #athomeworkouts #athlete #workingout #training #train
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
199

Intense Chest workout β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 1️⃣ Decline dumbell fly 4x 12 2️⃣ Incline dumbell press variation 4x 10 3️⃣ Close grip incline dumbell press 4x 10-12 Superset with... 4️⃣ Decline plate press 4x 12 5️⃣ Push-ups (feet on bench) 4x Max β€”β€”β€”β€”β€”β€”β€”β€”

Netherlands
Comments

@bodyenfitshopnl πŸ†πŸ†

Advertisement
GIVEAWAY TIME
-
Proud to announce that i’m part of the @bodyenfitshopnl team now! 
To celebrate this i’m going to give away 2 giftcards of €75,- each for the Body&Fit shop πŸ€‘
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
What you need to do:
1️⃣ Like this post
2️⃣ Tag 2 friends 
3️⃣ Follow @richard_duchon & @bodyenfitshopnl β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Winner will be announced next monday. Let’s go!
-
-
-
-
-
#giveaway #bodyenfitshop #fitnessmotivation #supplements #fatburner #gymmotivation #influencer #tagsomeone #win #giveaways #athlete #team #protein #flexing #biceps #bicep #arms #muscle #hypebeast #fitlife #fitlifestyle #instafitnesss #instapic #photooftheday #picoftheday #photoshoot #gymmotivation
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
743

GIVEAWAY TIME - Proud to announce that i’m part of the @bodyenfitshopnl team now! To celebrate this i’m going to give away 2 giftcards of €75,- each for the Body&Fit shop πŸ€‘ β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” What you need to do: 1️⃣ Like this post 2️⃣ Tag 2 friends

Netherlands
Insane pump with this shoulder workout 
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
1️⃣ Kettlebell front raise 4x 20
2️⃣ Behind the neck military press 4x 10
3️⃣ Side x front raise variation 4x 12
4️⃣ Barbell upright row 4x 10-12
5️⃣ Cable reverse fly 4x 15-20
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Like & save this workout for later! Tag a friend who needs some extra shoulder gainz 
-
Outfit by @gymshark 🦈
-
Music: NEFFEX - What’s up
-
-
-
-
-
#shoulders #shoulderworkout #swipeworkout #workouts #arms #motivationmonday #newweek #mondaymotivation #monday #influencer #save #bodybuilding #pumpitup #veinspoppin #newgoals #freshstart #workoutvideo #videoedits #videooftheday #workoutvids #athlete #grind #keepworking #training #train #mondaymood #positivevibes #fit
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
377

Insane pump with this shoulder workout β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 1️⃣ Kettlebell front raise 4x 20 2️⃣ Behind the neck military press 4x 10 3️⃣ Side x front raise variation 4x 12 4️⃣ Barbell upright row 4x 10-12 5️⃣ Cable reverse fly 4x 15-20 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”

Netherlands
Quick back workout for that V-taper
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
1️⃣ Close grip lat pulldown 4x 10 (3 sec hold at the bottom)
2️⃣ Single arm dumbell row 4x 10
3️⃣ Kneeling rope pulldown 4x 12
4️⃣ Single arm lat pulldown 4x 10
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Like & save this workout for later! Tag a friend who needs to work on that V-taper 
-
Outfit by @gymshark 🦈
-
Music: NEFFEX - Mirror (Blender Remix)
-
-
-
-
-
#backworkout #back #pullworkout #backgains #vtaper #vshape #pull #pullup #gainz #summershredding #healthyfood #bodybuilding #fitnessmotivation #fitboy #swipeworkout #swipeleft #gymrat #gymaddict #gymlife #natty #nattylight #pumpedup #muscle #instafit #instadaily #video #workoutvideos #videooftheday
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
287

Quick back workout for that V-taper β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 1️⃣ Close grip lat pulldown 4x 10 (3 sec hold at the bottom) 2️⃣ Single arm dumbell row 4x 10 3️⃣ Kneeling rope pulldown 4x 12 4️⃣ Single arm lat pulldown 4x 10 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” Like & save this

Netherlands
Going into the weekend like...
-
What are you guys up to this weekend?? I’ll be at the Fibo in Germany this weekend! πŸ‡©πŸ‡ͺ
-
Shirt by @gymshark -
-
-
-
-
#flex #bicepworkout #bicepflex #weekend #vibes #goodvibes #positivevibes #fibo2019 #instaboy #bodygoals #arms #armworkout #bodybuilding #bodybuilder #instafit #instafitness #lifestyle #vlogger #ootd #picoftheday #photooftheday #photoshoot #fit #fitboy #dailymotivation
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
190

Going into the weekend like... - What are you guys up to this weekend?? I’ll be at the Fibo in Germany this weekend! πŸ‡©πŸ‡ͺ - Shirt by @gymshark - - - - - #flex #bicepworkout #bicepflex #weekend #vibes #goodvibes #positivevibes #fibo2019 #instaboy #bodyg

Netherlands
EXPLOSIVE LEG WORKOUT
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
1️⃣ Box jumps 5x 20
2️⃣ Landmine squats 4x 15-20
3️⃣ Lunge x squats 4x 15
4️⃣ Weighted jumping lunges 4x 20
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Like & save this leg workout for later! Gonna burn a looootttt of calories with this one 
Tag a friend who needs to try it! -
Outfit by @gymshark 🦈
-
Music: Glory (Cinematic Symphonic Rap Beat Mix) - DidekBeats Ft. Phily Beatz
-
-
-
-
-
#legworkout #legs #legday #explosive #burn #calories #swipeworkout #bootyworkout #gluteworkout #glutes #jump #legdayworkout #pumpedup #swipeleft #weightloss #fatloss #healthyfood #rap #music #song #fitboy #instafit #fitstagram #instaboy #instamotivation
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
433

EXPLOSIVE LEG WORKOUT β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 1️⃣ Box jumps 5x 20 2️⃣ Landmine squats 4x 15-20 3️⃣ Lunge x squats 4x 15 4️⃣ Weighted jumping lunges 4x 20 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” Like & save this leg workout for later! Gonna burn a looootttt of calories with this

Netherlands
SHOCK YOUR BICEPS️
Try these 3 barbell curl variations!
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
1️⃣ Drag curl into regular curl 4x 10
2️⃣ Regular curl x half curl 4x 8-10
3️⃣ Overhand grip curl 4x 8-10
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Like & save this workout for later! Tag a friend who needs to try these variations 
-
Outfit by @gymshark 🦈
-
Music: Shooters - Tory Lanez
-
-
-
-
-
#bicepsworkout #biceps #tension #burn #soremuscles #pumped #arms #swipeleft #variations #barbellworkout #barbell #curlsforthegirls #preworkout #summershred #workoutroutine #bicep #burningcalories #gymmotivation #gymclothes #gymtime #shredz #leanmuscle #bodygoals #hiit #hiitworkout
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
321

SHOCK YOUR BICEPS️ Try these 3 barbell curl variations! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 1️⃣ Drag curl into regular curl 4x 10 2️⃣ Regular curl x half curl 4x 8-10 3️⃣ Overhand grip curl 4x 8-10 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” Like & save this workout for later! Tag a friend who

Netherlands
Me in the middle of the night telling myself to stop drinking so much caffeine through the day...
-
Tag a friend who has the same problem
-
-
-
-
-
#mirrorselfie #mirror #caffeine #preworkout #night #body #backworkout #back #cobraback #veins #underwear #picoftheday #fitstagram #lifestyle #luxurylifestyle #luxury #bathroom #selfie #fitlife #instagramers #instapic #glutes #bodybuilder #mensphysique #legs
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
331

Me in the middle of the night telling myself to stop drinking so much caffeine through the day... - Tag a friend who has the same problem - - - - - #mirrorselfie #mirror #caffeine #preworkout #night #body #backworkout #back #cobraback #veins #underwe

Netherlands
Pump up your Triceps 
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
1️⃣ Close grip push-ups 4x 15
2️⃣ Single arm cable tricep kickback 4x 10-12
3️⃣ Single arm cable pushdown 4x 15
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Like & save this workout for later! Tag a friend who needs some tricep gainz 
-
Outfit by @gymshark 🦈
Watch = @fitbit_nl -
Music: Beasty - A Boogie With da Hoodie
-
-
-
-
#triceps #tricepsworkout #pumpedup #swipeworkout #swipeleft #lifting #liftingweights #weights #bodybuilding #instafit #fitstagram #fitbit #workouts #workoutmotivation #instalike #keepgoing #grind #bodygoals #bulking #bulklife #fitnesslifestyle
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
223

Pump up your Triceps β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 1️⃣ Close grip push-ups 4x 15 2️⃣ Single arm cable tricep kickback 4x 10-12 3️⃣ Single arm cable pushdown 4x 15 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” Like & save this workout for later! Tag a friend who needs some tricep gainz -

Netherlands
Massive Chest workout 
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
1️⃣ Cable fly 4x 12
2️⃣ Close grip incline press 4x 12
3️⃣ Incline chest press machine 4x 12
4️⃣ High incline dumbell fly 4x 12
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Like & save this workout for your next chestday! Tag a friend who needs some motivation 
-
Outfit by @gymshark 🦈
-
Music: Neffex - Count it 
-
-
-
-
-
#chestworkout #chestday #chest #workout #swipe #swipeworkout #video #pumped #pumpedup #striations #music #workoutmotivation #fitnessmotivation #fitnesslifestyle #instafit #fitstagram #instalife #workoutvideos #fitnessfreaks #motivation #swipeleft
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
481

Massive Chest workout β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 1️⃣ Cable fly 4x 12 2️⃣ Close grip incline press 4x 12 3️⃣ Incline chest press machine 4x 12 4️⃣ High incline dumbell fly 4x 12 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” Like & save this workout for your next chestday! Tag a friend w

Netherlands
Bulky Abs 
-
Shredded or a little Bulky? πŸ€” 
I prefer to be around 10% bodyfat because i look full and my abs are still visible...
What do you prefer?? Comment down below 
-
-
-
-
-
#absworkout #muscle #fitspiration #fitstagram #instafit #shredded #bulky #workoutmotivation #workoutroutine #workouts #fitnesslife #fitboy #instalife #liftheavy #bodygoals #6pack #man #fitnesslifestyle #weightlifting #bulk #healthy
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
221

Bulky Abs - Shredded or a little Bulky? πŸ€” I prefer to be around 10% bodyfat because i look full and my abs are still visible... What do you prefer?? Comment down below - - - - - #absworkout #muscle #fitspiration #fitstagram #instafit #shredded #bu

Netherlands
Boulder shoulder workout! 
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
1️⃣ Single arm side raise 4x 12
2️⃣ Arnold press 4x 10
3️⃣ Plate side raise 4x 12-15
4️⃣ Dumbell front raise 4x 12
5️⃣ Seated face pulls 4x 12-15
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Like & save this workout for later! Tag a friend who needs a pair of boulder shoulders 
-
Outfit by @gymshark 🦈
-
Music: Neffex - What’s up
-
-
- - -
#shoulderworkout #video #pumped #fitstagram #workoutvideo #striations #bodygoals #shoulders #strengthtraining #strength #fitboy #gymlife #gymlifestyle #veinspoppin #gym #fitnessmotivation #fitnesslife #instafit #instafitness #instaboy
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
384

Boulder shoulder workout! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 1️⃣ Single arm side raise 4x 12 2️⃣ Arnold press 4x 10 3️⃣ Plate side raise 4x 12-15 4️⃣ Dumbell front raise 4x 12 5️⃣ Seated face pulls 4x 12-15 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” Like & save this workout for later! Tag a

Netherlands
Blow up your biceps with this superset workout 
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
1️⃣ Plate curl 4x 12
Superset with...
2️⃣ Hammer curl 4x 12 
3️⃣ Overhand grip EZ-bar curl 4x 12
Superset with...
4️⃣ Dumbell spider curls 4x 12
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Like & save this workout for your next armday because the pump is insane! Tag a friend who needs to try this workout 
-
Outfit by @gymshark 🦈
-
Music: Beasty - A Boogie Wit da Hoodie
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
286

Blow up your biceps with this superset workout β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 1️⃣ Plate curl 4x 12 Superset with... 2️⃣ Hammer curl 4x 12 3️⃣ Overhand grip EZ-bar curl 4x 12 Superset with... 4️⃣ Dumbell spider curls 4x 12 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” Like & save this work

Netherlands
When you’re flexing the sh*t out of your body and try to look cool at the same time
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
192

When you’re flexing the sh*t out of your body and try to look cool at the same time

Netherlands
Cobra Back workout 
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
1️⃣ Underhand grip lat pulldown 4x 12
2️⃣ Seated cable row 4x 10-12
3️⃣ Lat pulldown machine 4x 12
4️⃣ Single arm dumbell row 4x 10
5️⃣ Standing lat pulldown 4x 12
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Like & save this workout for later!
Tag a friend who needs some more back gainz 
-
Outfit by @gymshark -
Song: New Level - A$AP Ferg
RICHARD DUCHON - @richard_duchon Instagram Profile - inst4gram.com
richard_duchon
321

Cobra Back workout β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 1️⃣ Underhand grip lat pulldown 4x 12 2️⃣ Seated cable row 4x 10-12 3️⃣ Lat pulldown machine 4x 12 4️⃣ Single arm dumbell row 4x 10 5️⃣ Standing lat pulldown 4x 12 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” Like & save this workout for l

Netherlands