@richard_duchon - RICHARD DUCHON Instagram Profile - enidealkilo.com
richard_duchon Instagram Profile - enidealkilo.com

@richard_duchon - RICHARD DUCHON

◾️The Netherlands 🇳🇱 ◾️Law Student 🎓 ◾️Youtube 🎥 ◾️20 y/o ◾️Body&Fit athlete —> Richard10 ◾️Gymshark 🦈 ⬇️New Gymshark products & Online Coaching⬇️

@richard_duchon

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You can do anything as long as you have the passion, the drive, the focus and the support 💯
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Tag a friend who supports
@richard_duchon - RICHARD DUCHON Instagram Profile - enidealkilo.com
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You can do anything as long as you have the passion, the drive, the focus and the support 💯 - Tag a friend who supports you with everything you do & let them know that you appreciate them 🙏🏽 - I’ll show some love on some of your pages if you do so! Let’s go👇🏽

Netherlands
Pump up your shoulders with this quick workout 🔥
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1️⃣ Cable front raise 4x 12 
2️⃣ Around the world sid
@richard_duchon - RICHARD DUCHON Instagram Profile - enidealkilo.com
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Pump up your shoulders with this quick workout 🔥 ————————————————— 1️⃣ Cable front raise 4x 12 2️⃣ Around the world side raise 4x 15 3️⃣ Standing DB military press 4x 10 4️⃣ Face pulls 6x 12 ————————————————— Swipe, like & save this one for later! Tag a friend who needs to try this one 🤙🏽 - Outfit by Gymshark 🦈

Netherlands
Hit me with your favorite workout music👇🏽🎵
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Headphone by @sonynederland
@richard_duchon - RICHARD DUCHON Instagram Profile - enidealkilo.com
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Hit me with your favorite workout music👇🏽🎵 - - Headphone by @sonynederland

Netherlands
Little bit of Back posing 🤙🏽👀
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Back used to be my favorite muscle group to train...now i don’t really like it anymore h
@richard_duchon - RICHARD DUCHON Instagram Profile - enidealkilo.com
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Little bit of Back posing 🤙🏽👀 - Back used to be my favorite muscle group to train...now i don’t really like it anymore haha 😬 - What is your favorite muscle group to train?? Comment down below👇🏽

Netherlands
This superset for Chest is an absolute killer 🔥💀
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1️⃣ High to low Cable fly variation 4x 15 (5 high, 5
@richard_duchon - RICHARD DUCHON Instagram Profile - enidealkilo.com
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This superset for Chest is an absolute killer 🔥💀 ————————————————— 1️⃣ High to low Cable fly variation 4x 15 (5 high, 5 middle, 5 low) Superset with... 2️⃣ Push up variation 4x 15-20 (If you can’t do this one, just do normal push-ups to failure) ————————————————— Like & save this superset for later! Tag a friend who needs to try this one👇🏽🥵 - Jogger by Gymshark 🦈

Netherlands
Waiting for the gain train 🚂🤙🏽
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Jeans: @legendlondon.co 
Shirt: @gymshark
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Waiting for the gain train 🚂🤙🏽 - - - Jeans: @legendlondon.co Shirt: @gymshark

Netherlands
Not the best quality...but this was some crazy Vacuum action 👽🤯
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What do you guys think? Vacuum for maximum aesthetics
@richard_duchon - RICHARD DUCHON Instagram Profile - enidealkilo.com
richard_duchon
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Not the best quality...but this was some crazy Vacuum action 👽🤯 - What do you guys think? Vacuum for maximum aesthetics or nah? 🤔

Netherlands
Hit me with your best caption 🤙🏽
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Best one gets a shoutout & follow back, let’s go! 😜👇🏽 @gymshark
@richard_duchon - RICHARD DUCHON Instagram Profile - enidealkilo.com
richard_duchon
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Hit me with your best caption 🤙🏽 - Best one gets a shoutout & follow back, let’s go! 😜👇🏽 @gymshark

Netherlands
Back Attack 🥵🔥
(Focus on Back Thickness)
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1️⃣ Single arm kneeling cable row 4x 10 each arm
2️⃣ Dumbell
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Back Attack 🥵🔥 (Focus on Back Thickness) ————————————————— 1️⃣ Single arm kneeling cable row 4x 10 each arm 2️⃣ Dumbell pullovers 4x 15 3️⃣ Underhand machine lat pulldown 4x 12 (last set dropset!) 4️⃣ Single arm dumbell row 4x 10 each arm ————————————————— Swipe, Like & save this workout for your next backday 👀 tag a friend who needs to try this one👇🏽 - Outfit by @gymshark🦈

Netherlands
10 Min killer Abs workout 🔥
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1️⃣ Barbell Abs rollout 5x 10
2️⃣ Lying leg raise with twist 4x 15
3️⃣ V-s
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10 Min killer Abs workout 🔥 ————————————————— 1️⃣ Barbell Abs rollout 5x 10 2️⃣ Lying leg raise with twist 4x 15 3️⃣ V-sit variation with 5 sec hold at the end 4x 20 ————————————————— Like & save this workout for later! Tag a friend who needs to try this quick ab workout 💪🏽 - Workout fueled by @bodyenfitshopnl- - - - - #absworkout#abs#sixpack#workoutmotivation#shredded#flexing#flex#motivationmonday#workhard#beastmode#exercise#killerworkout#werk#summerbody#bodygoals#swipeworkout#athlete#workmode#instafit#fitspo#healthylifestyle#fitfam#hustle

Netherlands
Quick Bicep Blaster 💣🔥
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1️⃣ Overhand grip cable curl 4x 12
Superset with...
2️⃣ Rope curl 4x 12
3️⃣ Sin
@richard_duchon - RICHARD DUCHON Instagram Profile - enidealkilo.com
richard_duchon
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Quick Bicep Blaster 💣🔥 ————————————————— 1️⃣ Overhand grip cable curl 4x 12 Superset with... 2️⃣ Rope curl 4x 12 3️⃣ Single arm cable curl 4x 12 each arm ————————————————— Like & save this workout for later! Tag a friend who needs some bicep gainzz💪🏽🔥 - - - - - #bicepsworkout#biceps#tension#forearms #soremuscles#pumped#swipeleft#variations#curlsforthegirls#preworkout#bicep#burningcalories#gymfreak#gymtime#leanmuscle#hiit#hiitworkout#flex

Netherlands
Off season Back Gainz 😤
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Didn’t really focus on my back this bulk because back has always been one of my stronger bodyp
@richard_duchon - RICHARD DUCHON Instagram Profile - enidealkilo.com
richard_duchon
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Off season Back Gainz 😤 - Didn’t really focus on my back this bulk because back has always been one of my stronger bodyparts... - What is your best bodypart?? 🤔 Let me know in the comments! - - - - - #backpose#flexfriday#flex#backday#flexing#weekend#vibes#goodvibes#classicphysique#pose#striations#leanbulk#bodygoals#bodybuilding#instafit#fitspo#fitstagram#gymfreak#gymboy#fitlife#hustle#healthylifestyle#beast#hardworkpaysoffs#fitfam

Netherlands