MY TRAINING SPLIT TO BUILD LEAN MUSCLE | Push Day Workout

This is the current training split that I'm following right now to build lean muscle. Sticking to the basics and focusing on progressive overload is the main point of this split.
Full Workout:
1. Low incline DB press 4 x 8-10
2. Weighted dips 4 x 8-10 (last set dropset)
3. Seated DB side raise 4 x 12-15
4. Incline smith machine press 4 x 10-12
5. Cable fly 4 x 10-12
6. Cross cable side raise 4 x 10-12
7. Single arm cable overhead extension 4 x 10-12
8. Cable pushdown 3 x 10-12
Get my new workout App with all my Gym/Home workouts: www.richardduc...
My Instagram: / richard_duchon
Gymshark shop link: gym.sh/Shop-Ri...
MyProtein link: tidd.ly/3bAu54b (discount code 'DUCHON')
Music:
Memphis. - Atlas
/ atlas
Mempis. x Michael O'connor - Hercules / memphis-x-michael-ocon...

[@richard_duchon]

What’s up guys 🤘🏽 Just wanted to give you an insight into my current training split and also show what my push workout looks like - really enjoying this routine and definitely seeing progress! Can’t wait to start prep soon 👀 Thank you for watching 💪🏽

[@BhaskarBG]

All the best for your prep brother keep rocking as always💪🏻 much love to you ❤️

[@abhishekkarel4875]

Your physique amezing 👍

[@BhaskarBG]

@@mrbartuss1 he's 🔥

[@richard_duchon]

@@BhaskarBG thanks 🙏🏽🙏🏽

[@BhaskarBG]

@@richard_duchon 🙌🏻🤗 seriously Brother when I started my fitness journey I used to follow your Instagram workout split and all slowly slowly I used get knowledge about nutrition everything now I'm doing good and great brother ur one of the motivation in my fitness journey 💪🏻❤️

[@myzo3050]

11:48 one of the best pumps i´ve ever seen! nice bro!!!

[@georgepavlou8093]

My man I’ve been following you for a year now.. I just want to say you’ve got solid content and you’re inspiring me since my first steps into fitness . Thanks a lot! Keep up the good work!🔥💪🏼

[@mathiaswakgari8255]

Yo man, Love from Ethiopia. You’re my inspiration. Keep going

[@hatindersgh]

Bro, You Are Killing it.. 💪🏻💪🏻👌🏻

[@elijah7653]

Dude I just watched your old training split video then this popped up hell yea 💪🏼😂

[@richard_duchon]

haha that was also a good split! But I feel that this one works slightly better for me 😁

[@JaapiePyro]

Duidelijke en eerlijke video’s. Je draait nergens omheen, verteld alles wat je doet. Denk dat iedereen daar wel baad bij heeft 👊🏼

[@AnthonyVenmans]

Really excited to see you on stage once! Good luck Rich! Fan of your channel!

[@richard_duchon]

Thank you man, appreciate the support 💪🏽

[@AnthonyVenmans]

@@richard_duchon 🙏🏼

[@mrbartuss1]

It would be great if you could do a full week of training series

[@richard_duchon]

I think that will be one of the next videos

[@mrbartuss1]

@@richard_duchon Can’t wait for that

[@alpinestarzR1000]

Amen

[@tomsmith2688]

Keep play Memphis, it's fire bro. By the way your new tat is 🔥

[@viennawachelder3134]

The pizza shirt is a vibe 🔥👀

[@abhishekkarel4875]

Yea🔥

[@oussamabarkati6649]

I remember you since he was 10/15k subscribers 🔥

[@TheRealAkaJames]

I am so glad he opens new my protein tubs like that. 🐐🐐

[@richard_duchon]

Is there another way? 😅🤔

[@leosalesmed]

astonishing songs man!!! gl on your prep 💪🏻💪🏻👊🏻👊🏻

[@visoluxberlin1985]

Good luck with the competition, you have my support in any case, you will go your way 💪💪

[@richard_duchon]

thank you 👊🏽

[@chllauk]

kzbin.info/www/bejne/bHmtiJR_Z9-Af80

[@GowriShankar-rh5pr]

Good luck for the stage prep, you got it bro.

[@zohaibafridi5104]

Can u make a video of ur push pull legs workout . Every exercise for each muscle

[@johanaalvarez9211]

The guy boxing killed me 🤣🤣

[@BhaskarBG]

Yeah 😂😂😂

[@calebhofer9890]

I'm honestly learning alot from these videos. Thanks bro!

[@richard_duchon]

happy to hear that, means a lot 🙏🏽

[@zakareyahussein9557]

Thank you for sharing this video, amazing details and informative

[@rounaksubramanian1686]

All exercises are very excellent and brilliant bro doing the workout of chest and triceps workout and keep it up and keep going hard and be strong always bro ❤❤❤❤❤💪💪💪💪💪💪🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🔥🔥🔥🔥🔥👏👏👏👏👏👏👏👏

[@РусикВол]

унасунасрунаср

[@abhishekkarel4875]

🔥🔥get ready to new mode bro💪

[@midnightbudgets]

Banger of a video 🙌

[@robertangusjr8521]

Before I even watch the video... I click like button first coz I know its gonna be an awesome one again💪💪 #Californiafan#

[@richard_duchon]

legend man 👊🏽🙏🏽

[@akashpurwar8085]

Can’t wait to see Richard on stage!!!

[@EncaladaRicardo]

Damn Daniel 💪🏼🔥🔥🔥

[@diewagner]

👍🏻💪🏻💪🏻 Admire you, your workouts are magnificent. Greetings from Colombia

[@BhaskarBG]

Huge Brother 🔥🔥❤️

[@hichembenkrimi7601]

great video richard 🔥🔥🔥

[@natashadass2379]

Great workout

[@alialkareem8207]

I love you Richad

[@김태평-c7g]

항상 응원한다 브로 파이팅~!!

[@sagniksamajdar2901]

Sick gains bruh!✨

[@mrcaptain7275]

Hello sir , make a giveaway of ur gymshark clothing sir❤️ , they are litt❤️

[@sdmohamed5742]

Why they didn't subscribe you deserve 3 millions subscriber 🙃

[@kenlasky3904]

I like the idea of working out while wearing a shirt advertising pizza. 😀😀😀. Hmmm... maybe I can find one advertising donuts! 😂😂😂

[@achrafbeatboxfitness8573]

شاهد لحلقة 9 عدم الاكتار من السعرات الحرارية في فتر ة الرجيم1

[@karunyavlogKB1432]

Nice my bro💪💪💪💪💪💪

[@satyenborkar7763]

awesome browski btw which equiepements you use for content like cameras lens and microphones etc please it will be helpful as your workouts bro

[@jonsmith7504]

Do you do any cardio? And are you bulking or cutting or maintaining

[@richard_duchon]

started a slow cut a few weeks ago, doing cardio every day. Not only to burn calories but more for overal health.

[@sajadrasheed5099]

Amazing 👏

[@chllauk]

kzbin.info/www/bejne/bHmtiJR_Z9-Af80

[@justinbate1038]

Nice vid!!!

[@chllauk]

kzbin.info/www/bejne/bHmtiJR_Z9-Af80

[@idriskhanbiyev6060]

Azerbaijan 🇦🇿 ( you are loved) 🥰

[@drakedrock2930]

Hi, what camera do you use ?

[@enzoaraujo4973]

When you do dumbbell press bench, do you do scapular retraction? I love your body bro💪🏼

[@chllauk]

kzbin.info/www/bejne/bHmtiJR_Z9-Af80

[@DistarBute]

What is that tattoo with 3 arrows? Is it from military service or what if i may ask :) ?

[@thomasvanheel5168]

Is it possible to buy your program/app with paypal or something, really want it.

[@prathamagarwal2976]

How do u keep notes of your progress as you keep changing your workouts? I mean how you apply progressive overload?

[@beratcalskan8884]

if it is posibble can you add english subtitle because automatic subtitle is suck and ı miss some important points

[@austinezzone9146]

Bro what type of hair goop do you use? Your hair is always looking fresh !

[@richard_duchon]

just some matte wax from Syoss

[@nbknext9580]

how many days do u go to the gym?

[@ivansungarski3346]

I have one question bro. How tall are you?

[@berkduru2242]

Greetings from TURKEY !! Your videos are awesome !! May you please upload your entire leg workout video with long duration? ( at least 60 minutes and please do not wear your sweatpants while you are working out :)))

[@g.sabithareddy3071]

Bro you improved 5kgs ..85 to 90.1..💪💪

[@MotiVision]

I like your t-shirt bro 🤣🔥

[@chriscicek4246]

3 muscle groups, only 8 exercises i feel like that's not enough. Is that "full workout:" in your description really everything you do a for a whole push workout?

[@Ytacc318]

Welke trainingsbroek heb je hier aan ? 👌

[@Ammar88ist]

Is this guys a natty? If so, that is very impressive indeed!!

[@piyushgarg5787]

Who is your coach?

[@jaimegoncalves8975]

Nice video bro💪🏼, what is the signification of your Arrow Tatto?

[@dereksevcik6595]

im 6ft, 193 pounds dry, and db bench 100lbs for 3x13. bb bench 225 4x9. DL 405 for 4x6... but i dont feel like my size matches my strength... I feel small. I dont know if its just a body image issue, but everyone seems larger. My friends say im big, but do they know what big is? who knows :(

[@chllauk]

kzbin.info/www/bejne/bHmtiJR_Z9-Af80

[@trenaceandblackmetal5621]

Eat more

[@f2g286]

You went from 80 to 90 real quick bro I remember while you were in Dubai you were still 80 -85

[@richard_duchon]

Morning weight is around 88KG at the moment, the camera that i’m holding is heavy af 😂 and i also weighted myself a bit later..

[@ertugrulkorpinar51]

He said that he did a lean bulk

[@thejourney4968]

How many days you train sir?

[@juanmanuelgmejia5151]

Agrega subtítulos en español

[@shadowhamdanii2080]

How tall are you ????

[@aswin5046]

5 9' or 5 10'

[@js4217-l5i]

♡

[@erickstanley503]

you can be a bodybuilder man i like a lot you t shirt

[@dereksevcik6595]

how tall?

[@aswin5046]

5 9' or 5 10'

[@sdmohamed5742]

Are you naturel ? Richard all m'y respect amigo

[@dominikdynamo2220]

Same biceps like cbum 😆

[@richard_duchon]

I wish I was that good 😅

[@ericjshorts3203]

Hello bingbong

[@kelysperez8854]

crakc🇨🇴🇨🇴

[@CustCareRep]

Those handsome white-socked feet are a great way to start a video :-P

[@juliandekker786]

🇳🇱🇳🇱🇳🇱

[@tyrosine7291]

4:00 not correct. When your elbows are close to your body you have more front shoulder activation

[@chllauk]

kzbin.info/www/bejne/bHmtiJR_Z9-Af80

[@richard_duchon]

nah not really

[@tyrosine7291]

@@richard_duchon Trust me Richard, I study medicine and I passed my anatomy class, also I watched many pro bb and they all say that if you want upper chest activaton bar path or db path needs to be in line with clavicle with elbows more open

[@billel8602]

still natty? dont think so

[@Fartedmouth]

Front and rear delts?