This workout from Richard Duchon can boost your gains and increase strength while also giving you great definition.
Richard Duchon is a bodybuilder, fitness model, and YouTuber with a massive following on social media. Using his platform to help others, he posts progress pictures and shares workout advice so others can get a shredded physique using his helpful techniques and tricks.
We all want that one workout that can work to boost our gains. But it can be hard to find. Too often do we struggle to piece together a good workout plan and never once think to look at professional bodybuilders or athletes for inspiration. They are living proof of what can happen when you work hard and keep a good mindset and their workouts will work. Whether you perform their workout exactly, or pick and choose between certain exercises, you can greatly influence your gains for the better.
Richard Duchon has amassed a massive following given his hard work and dedication to his body and craft. His workouts are challenging but are proof of what can happen when you put your mind to it.
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Full Name: Richard Duchon |
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| Weight | Height | Date Of Birth |
| 185 lbs. | 6’0’’ | 10/08/1998 |
| Profession | Era | Nationality |
| Bodybuilder, Fitness Model, Social Media Personality | 2010 | Dutch |
With the right approach to strength training, his diet, and supplementation routine, Duchon knows exactly what is required to keep his body strong and defined while also aiding in his overall lifestyle and career. This workout of his has great potential to boost your gains and will most certainly give you a body others will envy.
About Richard Duchon
Richard Duchon is a bodybuilder, fitness model, and social media personality with a massive following on social media. Born in the Netherlands, he has always been active but really only found this passion after he combined his love of shooting vlogs and fitness into creating exercise focused content. It was only matched by his shredded physique and the choice to create and share his knowledge with others became clear. Now with a massive following, he shares what he knows to help others while also making fun and engaging content worthy of following.
Richard Duchon Training Routine
This workout from Richard Duchon will see each muscle group worked on one day to really focus on building that vital strength. With some unique exercises and others being those essential staple ones, you get a really nice, well-rounded workout to target all of your needs. Also, a nice mix of compound and isolation exercises allows you to work many muscles at once while also targeting sole muscles to give you the best chance at growth. For those looking to do some cardio, sprinkle it in if you would like but really put an emphasis on strength training to keep on that muscle and see that definition.
Day #1: Chest
| Exercises | Sets | Reps |
| Dumbbell Chest Press | 3 | 10 |
| Cable Chest Fly | 3 | 10 |
| Dumbbell Fly | 3 | 10 |
| Bench Press | 3 | 8 |
Day #2: Shoulders
| Exercises | Sets | Reps |
| Side Raise | 3 | 12 |
| Single Arm Dumbbell Overhead Press | 3 | 10 |
| Cable Face Pull | 3 | 10 |
| Lateral Raise with Hold | 3 | 8 |
| Front Raise | 3 | 12 |
Day #3: Legs
| Exercises | Sets | Reps |
| Lunges | 3 | 15 |
| Romanian Deadlift | 3 | 10 |
| Leg Press | 3 | 8 |
| Leg Extension | 3 | 10 |
| Walking Lunges | 3 | 15 |
| Calf Raise | 3 | 12 |
| Seated Calf Raise | 3 | 12 |
Day #4: Arms
| Exercises | Sets | Reps |
| Barbell Curl | 3 | 10 |
| Overhead Extension | 3 | 10 |
| Hammer Curl | 3 | 10 |
| Triceps Pushdown | 3 | 12 |
| EZ Bar Curl | 3 | 10 |
| Skullcrushers | 3 | 8 |
| Dips | 3 | 8 |
| Single Arm Pushdowns | 3 | 10 |
Day #5: Back
| Exercises | Sets | Reps |
| Seated Lat Pulldown | 3 | 10 |
| Seated Cable Row | 3 | 10 |
| Dumbbell Row | 3 | 12 |
| Straight Arm Rope Pulldown | 3 | 10 |
| Lat Pullovers | 3 | 8 |
Featured Supplement For Strength & Definition
When it comes to boosting your gains and aiding in your overall training, performance, health, and wellness, it is important to have a solid supplementation routine on your shelf to aid in all things gains. Pre-workouts can give you great energy boosts and muscle pumps while protein powders can work to increase growth and recovery by pumping you with that vital protein. Other supplements like fat burners, testosterone boosters, and multivitamins can all work in their own respective ways to give you the best when it comes to aiding in training and your overall health. But for those looking to increase strength and size to see great gains to definition and that shredded aesthetic, a creatine supplement is certainly something you should try for its ability to greatly impact your look and feel.
Transparent Labs StrengthSeries Creatine HMB
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Wrap Up
This workout from Richard Duchon is one to certainly help build strength and add to your overall definition. That shredded physique you want most requires hard work and sheer discipline, but with the right approach to strength training, nutrition, and supplementation, you are well on your way to a body others will envy. Taking advice from the pros is the best way to make this happen and Richard Duchon is no different. Give this workout a try and see what this workout can do for all your gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Richard Duchon Instagram