Name: Playbook - Richard Duchon - W1/D1
Uploaded: 2021-01-18T11:47:53.246Z
Duration: 60 min
Description: W1/D1

Amazing! Thank you very much for providing this outstanding program! Much appreciate it bro!

Thiago

Good workout. Add some stretching and cardio to it.

Joel

brooke slattery

Ratib

Great, just got to stay consistent with this plan!

Caleb Zimmerman

The videos of you showing us how to do the exercises should not have any voice on them because it interferes with my music

Simon Manzanares

Victor Vargas

Fabian

Riccardo

Joshua Milam

Nemanja

My tris are exploding outta my sleeves right now

Greysen

Anonymous

miguel

Amin

Carlos Salinas

Fantastic workout! Definitely feeling the pump. This app is amazing too. So easy to use and loaded with great content.

Jose

Molham

More super sets to add little more intensity

Thomas

Nazrul

Jack Herndon

Burhaan

The chest pump is unreal. Can’t wait to hit day 2!

Reed

Yovanjel

damian martinez

I didn’t mean to do 1 star the workout was amazing Richard! Your a great motivation I hope you reply or see me one day I want to look just like you one day😤

Christian

Abdullah

Dallin

Tavi

Luis Garcia

Bryan

Kunal

Margarito Gutierrez

Niet gelijk de incline na de flat bench. Ik vind het persoonlijk fijner als er dan bijvoorbeel een fly tussen zit

Jan-wilmer klock

Amazing! First workout and this was electric! Got InnoSupps on the way as well. 2021 is the year to get into shape! Keep it up man!

Ricky

By giving a recommendation on what weight to use. I’m not a beginner so I know how to pick what weight to use but others who aren’t need some guidance about how heavy or light to go depending on their lvl of experience. It defeats the purpose if they don’t know! But other than that it’s day one and I like it!

Justin

Durkin Powers

Rudolfs

Jake Van Arsdale

Joselo Prieto

It was really great and muscles are on fire...

Gary Gill

Really good workout, I was wondering how do you determine what weight to go for on each exercise?

Really enjoyed it, got a mad pump and can’t wait for tomorrow’s session 💪🏻

Andy

Kaleb Sparks

Very intense loved the workout keep them coming and the burn is just crazy

Tara

Dumbbell chest press 4 x 8,8,10,10
Incline dumbbell chest press 4 x 10
Dumbbell side raises 4 x 15 (last set drop set)
Cable chest fly 4 x 12,12,15,15
Barbell front raise 4 x 10 
Dumbbell overhead tricep extension 4 x 10
Single arm cable tricep extension 4 x 12

-Lay down on a bench while holding a dumbbell in each hand above your body at arms length.
-Lower the dumbbells to the outside of your chest with your elbows at a 45 degree angle to your body.
-Press the dumbbells back to the starting position and full arm extension. 
-Repeat

Dumbbell Chest Press

-Start on a bench with the back inclined to roughly 45 degrees while holding a dumbbell in each hand at arms length above you.
-Lower the dumbbells to the outside of your chest.
-Press the dumbbells back up to full arm extension.
-Repeat

Incline Dumbbell Chest Press

- Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move them up. Continue to lift it until the dumbbells are nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Dumbbell Side Raise

- Start by standing tall, with feet staggered, and a cable handle in each hand.
- Bring your hands together, then slowly let the the weight pull your arms back, elbows soft.
- Reach backward until your upper arm is even with your shoulder, then bring moth arms return to the starting position.
- Move through your shoulders and not your arms.

Cable Chest Fly

- Adopt a pronated, shoulder-width grip on the barbell from a standing position.
- Allow your arms to hang straight down to mid thigh with the elbows extended. Your head should face forward, with your shoulders back and your chest up. Maintain a neutral spine and contract your abs to provide core support. This will be your starting position.
- Initiate the movement by flexing the shoulder, raising the weight straight out in front of you. Keep the elbows extended and the wrist neutral throughout the movement. Continue the upward movement of the arms until the barbell is just above shoulder height.
- At the top of the motion, pause briefly, and then slowly return to the starting position.

Barbell Front Raise

- Start by sitting tall, holding a dumbbell behind your head with your hands under the inside base in a diamond shape.
- Press the dumbbell toward the ceiling.

Dumbbell Overhead Tricep Extension

-Stand in front of a cable system using the high pulley.
-Grip the cable with your hand and bring your elbow down to your side.
-Extend your arm until straight activating your tricep muscle.
-Release and return your hand until your arm is at 90 degrees or slightly more.
-Repeat extension

Single Arm Cable Tricep

W1/D1

Nandio

Darien

W1/D2

Nelson

Adrian

W1/D3

W1/D4

In general, just a perfect workout plan targets every muscle 2x a week and not hard for a beginner to do. Thanks Richard )

Mina

W1/D5

Doug

Gerson

W1/D6

W2/D1

Would like the workouts to switch up instead if the same ones every time

W2/D2

Great. I am enjoying my workouts using your 6 day split program 😍😍

Hussein

Good workout but still have to improvise on my workouts due to minimal equipment but still awesome workouts I get from

W2/D3

Less pump, part my fault should introduce new workouts

W2/D4

Burim

W2/D5

W2/D6

W3/D1

Greg

W3/D2

Richard Feran

W3/D3

Great workout and I’m also a huge fan of you Rich, would be nice for an autograph from you.

W3/D4

W3/D5

W3/D6

Lalo Nunez

I have a great progress with the “6 day routine”... I was wondering if do you will update the “6 day routine” into a new one ?

Thank you Richard 👍🏼

Diego

W4/D1

Great pump! Thorough discription helps a lot thanks🔥

Can you implement a function so you can record the weights done in each workout so you can easily compare week to week

W1/D1

Community

More workouts from Richard Duchon