Located in Syosset, NY, the 30,000-square-foot facility opened in 1987 and has served as a training ground for household names like four-time Mr. Olympia Jay Cutler and the legendary Ronnie Coleman. In a video posted on his YouTube page on Nov. 16, 2023, Lunsford shared highlights from his intense back workout at the iconic gym better known as the “East Coast Mecca.”

Before he dove into his training session, Lunsford spent time with Bev Francis Powerhouse Gym owner and IFBB Pro League head judge Steve Weinberger. The 2021 212 Olympia winner signed a few autographs and discussed his mindset with Weinberger, who’s witnessed how former champions handle the post-victory phase differently.

“Your competition holds you accountable,” Lunsford explained. “These guys are hungry, so literally from the time I stepped off stage this past week, I’ve already been back at the gym training, talking to Hany [Rambod], making sure we’re versing out of this appropriately.”

After reminiscing about his first trip to Bev Francis Powerhouse Gym in 2020 and reflecting upon how much his life has changed, Lunsford shifted his attention to training his lats and other back muscles. The workout begins at the 10:40 mark of the video.

Close-Grip Cable Lat Pulldown

Lunsford’s back session began with close-grip cable lat pulldowns. Leaning back slightly throughout the movement, he allowed the weight to completely stretch his lats on the way up before pulling down and squeezing at the bottom.

Rather than performing a high number of sets like he normally would, Lunsford took a different approach during his day at the East Coast Mecca. Between the impact of traveling and having so many machines at his disposal, he opted to do more exercises, capping the number of sets of close-grip lat pulldowns at four.

Wide-Grip Lat Pulldown Machine

Next, Lunsford attacked his lats from a wider angle on a plate-loaded pulldown machine. Grasping the handles with a pronated (palms-down) grip, he started with a warm-up set using a 45-pound (20.4-kilogram) plate per side. After completing 15 slow-and-controlled reps, he doubled the weight for his second set.

Inspired by the variety of gym equipment available in training facilities he’s used recently, Lunsford shared some insight about one of his personal goals.

“I went to Ronnie’s gym the other day and saw his gym and it just fires me up for me to have my own gym in Clearwater,” the Florida resident said. “Just have it right there 15 to 20 minutes from the house, and get to pick out all the best pieces of equipment that’s going to help me be my best. I just really can’t wait.”

Lunsford wrapped up this portion of the workout with a third set of wide-grip lat pulldowns using 115 pounds (52.1 kilograms) worth of plates on each side.

Neutral-Grip Lat Pulldown Machine

Sticking with the same machine, Lunsford simply switched his grip to get a different stimulus. After performing close- and wide-grip versions of lat pulldowns, he utilized a neutral grip to “light up” his lats without placing too much stress on his wrists.

Just as he did with the first two variations, Lunsford executed three sets of this exercise. Having achieved a noticeable pump that brought out the striations in his biceps, shoulders, and chest, the recently crowned champion moved on to the row-based portion of his back session.

[Related: Best Bodybuilding Supplements for Muscle Mass, Fat Loss, and More]

Chest-Supported Incline Row Machine

Lunsford chose a chest-supported incline row machine as his first method of attacking the upper part of his posterior chain. With his chest firmly against the pad, his feet anchored on the platform, and his body leaned slightly forward, Lunsford took hold of the handles and engaged his rhomboids, lats, and rear deltoids to perform the pull-based movement.

Before he hit his fourth set, the king of the Men’s Open division detailed how and why he changed his grip during this exercise.

“The first one I went a little bit wider and I tried to tuck my hands a little bit underneath,” Lunsford explained. “It wasn’t a complete reverse-grip row, but that was what I was trying to mimic. The last two sets we’re going to do a little bit closer with a neutral grip so they just hit a little bit different angles of the back.”

T-Bar Row

To get his core more involved, Lunsford left the chest-supported row machine behind for a back-day classic: the T-bar row. Starting with a pair of 45-pound plates, he maintained a slight bend in his knees and a neutral spine as he drove his elbows back and squeezed at the top of the movement.

Lunsford completed sets of 15 reps, noting the difference in intensity due to him being roughly two weeks removed from competing.

“Now is the time after a show that you don’t go too heavy and you really focus on the squeeze, the stretch, and the contraction,” he explained. “Just getting that good mind-muscle connection in all of your reps, all of your sets, all of your exercises.”

Lunsford said he plans to train in this manner in the short term to build up strength and keep his muscles healthy. However, he will ramp up the weight and go heavier in about two to three months.

Chest-Supported Seated Row Machine

After performing an angled chest-supported row earlier, Lunsford went with a vertical version. Seated with his chest against the pad, he worked with a 45-pound plate on each side to get a huge pump in his lats. This set the stage for another seated row variation.

Cable Seated Row

Lunsford’s penultimate exercise was a traditional cable seated row. He trained unilaterally by using independent handles, making sure to squeeze his shoulder blades together for the ultimate contraction. Looking every bit the part of a Mr. Olympia winner, Lunsford ramped up the weight for his final sets before he moved on to his final exercise.

Low Row Machine

A low-row machine allowed Lunsford to target his lats and rhomboids, as well as his middle and lower trapezius. He wrapped up his workout with several sets of this strength- and muscle-building movement, ensuring to maintain complete control of the weight to maximize time under tension.

Mr. Olympia-Level Back Workout

Although the 2023 Mr. Olympia winner didn’t go heavy on any of his exercises, he certainly put in some serious work at one of the most iconic training grounds. Between three lat pulldown variations and five rowing movements, Lunsford’s back workout will surely leave you feeling like you’re ready to walk across the stage.

• Close-Grip Cable Lat Pulldown
• Wide-Grip Lat Pulldown Machine
• Neutral-Grip Lat Pulldown Machine
• Chest-Supported Incline Row Machine
• T-Bar Row
• Chest-Supported Seated Row Machine
• Cable Seated Row
• Low Row Machine

Derek Lunsford clearly has an appreciation for how far he’s come during his journey as a pro bodybuilder. Humble yet still ultra-competitive, the first two-division champion in Olympia history has the physique and mindset needed to remain at the top of the Men’s Open division for the foreseeable future.

Featured Image: Derek Lunsford / YouTube

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Two years removed from capturing the 212 Olympia title in Orlando, FL, Lunsford made history by becoming the first two-division champion in the history of the Mr. Olympia contest. The USA native emerged victorious from a crop of elite competitors headlined by defending champion Hadi Choopan and 2023 Arnold Classic winner Samson Dauda.

[Related: 2023 Mr. Olympia Results: Complete Coverage and Live Updates]

The battle for the prestigious Sandow Trophy started Friday during the prejudging round of the 59th edition of the prestigious contest. Unsurprisingly, Lunsford and Choopan — who both train with legendary coach Hany Rambod — quickly separated themselves from the rest of the pack with their elite conditioning and sheer amount of muscle mass.

Dauda’s sizable frame and imposing physique also stood out during the prejudging phase. And despite speculation about potentially bowing out due to health issues, 2019 Mr. Olympia Brandon Curry showed well during his latest attempt to climb back to the top of the Men’s Open mountain.

Callout One

• Samson Dauda
• Andrew Jacked
• Hadi Choopan
• Derek Lunsford
• Brandon Curry
• Hunter Labrada

Callout Two

• Hassan Mostafa
• Regan Grimes
• Michal Krizanek
• Tonio Burton
• Charles Griffen
• Andrea Presti

Callout Three

• Phil Clahar
• Theo Leguerrier
• Roman Friz
• Justin Shier

Callout Four

• Andrew Jacked
• Brandon Curry
• Michal Krizanek
• Hunter Labrada

Callout Five

• Hadi Choopan
• Derek Lunsford
• Samson Dauda

The final callout featured a dramatic three-person pose-off between Choopan, Lunsford, and Dauda. All three competitors put on terrific showings, though Dauda appeared to tire a bit toward the end. There was still plenty of anticipation about whether Lunsford could unseat Choopan, who displayed plenty of energy while interacting with the crowd during his routine.

Lunsford appeared to have some luck on his side when he earned the nod from the fans by winning the 2023 People’s Champion title and belt. Not long after taking home the fan-voted award, the 2022 Mr. Olympia runner-up etched his place in bodybuilding history books by officially earning the 2023 Mr. Olympia title and $400,000.

2023 Mr. Olympia Results

Here’s how the top five shook out for the 2023 Mr. Olympia contest, along with the prize purse by position.

1. Derek Lunsford — $400,000
2. Hadi Choopan — $175,000
3. Samson Dauda — $100,000
4. Brandon Curry — $40,000
5. Andrew Jacked — $35,000

[Related: Chris Bumstead Claims Fifth Consecutive Classic Physique Championship at 2023 Mr. Olympia]

Proving he’s capable of doing whatever’s necessary to get his body into championship shape, Derek Lunsford deserves tremendous credit for becoming the 18th Mr. Olympia. It took a tremendous amount of dedication, diligent dieting, and intense training to construct a physique that convinced the judges to put Choopan in the No. 2 spot in 2023.

Plus, the fact Lunsford accomplished that feat just two years after he asserted his dominance in an entirely different division speaks volumes about his genetic gifts, work ethic, and mindset.

Featured Image: mrolympiallc / Instagram

The post Derek Lunsford Becomes the First Two-Division Champion at the 2023 Mr. Olympia appeared first on Breaking Muscle.

Determined to topple reigning champion Hadi Choopan from his Mr. Olympia throne, Lunsford enters this year’s contest as one of the prohibitive favorites. With his fellow competitors preparing to showcase their physiques during the Nov. 2-5 weekend in Orlando, FL, the former 212 Olympia winner (in 2021) hit the gym with legendary coach Hany Rambod for his final training session before he steps on stage.

Not only did Lunsford share highlights from his chest and triceps workout, but he also provided insight into his diet and mindset in a vlog posted on his YouTube channel on Nov. 1, 2023.

With the most important show of the year right around the corner, Lunsford seems satisfied with how the prep process has gone. Between drinking two gallons of water per day, doubling his dosage of probiotics for digestive health, and being diligent with his diet, the 2022 Mr. Olympia runner-up has put himself in a position to make a legitimate run at the title.

“I’ve never actually felt this good right before a show,” Lunsford said. “I just understand how this process goes better now. It’s a combination of growth as an athlete and also mental maturity in terms of not allowing myself to be overwhelmed with stress and anxiety and worry.”

After consuming a pre-workout meal of fish and white rice, he joined forces with Rambod one last time. The workout begins at the 15:20 mark of the video above.

Plate-Loaded Chest Press Machine

Lunsford started the session on the plate-loaded chest press machine. After warming up with a 45-pound (20.4-kilogram) plate per side, he pushed his pecs further by adding a 25-pound (11.3-kilogram) plate on his next set. For his top set, the 2023 Mr. Olympia hopeful worked with 115 pounds (52.2 kilograms) worth of plates per side, making sure to squeeze out the final few reps before moving on to the ensuing chest exercise.

Pec-Deck Machine

Next, Lunsford aimed to stretch and contract his pectoral muscles and serratus anterior using the pec-deck machine. To do so, he made sure to utilize the full range of motion, opening up his chest completely before bringing his arms together at the top of the movement.

Rather than allowing Lunsford to grasp the pec-deck machine’s handles, Rambod reminded his client to keep his hands open so he could get all of his muscle fibers to fire.

Incline Dumbbell Press

Moving over to the dumbbell section of the gym, Lunsford laid down on a bench to perform an incline press. Working with a pair of 50-pound (22.7-kilogram) dumbbells, he maintained a fairly neutral wrist position as he lowered the weight until his elbows formed a 90-degree angle.

Once he let the dumbbells reach chest level, Lunsford drove them back up, making sure to engage his triceps at the top. He only performed two sets of this exercise before switching up his method of blasting his pecs.

Plate-Loaded Incline Press Machine

For another push-based movement, Lunsford hit the plate-loaded incline press machine. An easy warm-up set with a 45-pound plate on each side set the stage for a second set with double the amount of weight.

Although his client could go heavier, Rambod refused to let Lunsford increase the intensity. Instead, he had him perform a third set with the same load to wrap up this portion of the workout.

Cable Crossover / Low-to-High Flye

In a similar movement to the pec-deck machine, Lunsford worked his chest with a classic bodybuilding exercise: the cable crossover. Designed to maintain tension through a long range of motion, this exercise forced the top 2023 Mr. Olympia contender to push a little harder than some of the other exercises.

Rambod changed the angle of attack by dropping the cables down to the lowest setting for a low-to-high flye variation. Lunsford kept a supinated (palms-up) grip as he raised his hands in front of him and squeezed the upper part of his pecs at the top.

Cable Rope Triceps Pushdown

For more triceps work, Lunsford performed several sets of cable rope triceps pushdowns. Again, Rambod kept the load manageable, encouraging his client to push his hands apart and lock out his triceps on every rep. Lunsford maintained a slight forward lean during the exercise to ensure his triceps did all the work.

Single-Arm Triceps Extension

After working both arms with the rope, Lunsford performed single-arm triceps extensions using a handle attachment. This isolation movement allowed the 2021 212 Olympia champion to target the medial head of his triceps while also engaging his obliques.

Standing Calf Raise Machine

The final exercise of Lunsford’s final workout before the Olympia had nothing to do with his upper body. Instead, Rambod had him perform calf raises on a plate-loaded machine. Even though he only used a 45-pound plate on each side, Lunsford achieved a visible pump throughout his lower legs from stretching and contracting his calves from a standing position.

Olympia-Bound Chest and Triceps Workout

Lunsford’s last workout certainly didn’t look as intense as some of his other training sessions leading up to the Olympia. However, that makes sense given the timeline and his need to perform well on stage. Still, you can utilize this chest- and triceps-focused protocol to build muscle and upper-body strength at your own pace:

• Plate-Loaded Chest Press Machine
• Pec-Deck Machine
• Incline Dumbbell Press
• Plate-Loaded Incline Press
• Cable Crossover / Low-to-High Flye
• Cable Rope Triceps Pushdown
• Single-Arm Triceps Extension
• Standing Calf Raise Machine

There’s no doubt Derek Lunsford has the dedication and drive to be the last man standing at the 2023 Mr. Olympia. And even though he and Hadi Choopan both train with Hany Rambod, you can be sure last year’s runner-up has every intention of beating out the defending champion. With an elite physique and the mindset to match, don’t be surprised if Lunsford leaves Orlando with a new achievement on his bodybuilding resume.

Featured Image: Derek Lunsford / YouTube

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Considering how close he came to taking home the title in his Men’s Open debut, 2022 Mr. Olympia runner-up Derek Lunsford certainly seems capable of toppling Hadi Choopan from his throne in just a few weeks. Yet even though the former 212 Olympia winner represents a major threat to Choopan’s chances of claiming the crown in consecutive years, that doesn’t mean the two titans can’t benefit from some friendly collaboration.

With the 2023 Mr. Olympia show set to take place the weekend of Nov. 3-5, Lunsford recently teamed up with the reigning champion for an intense chest workout led by legendary trainer Hany Rambod. In a poignant example of iron sharpening iron, the two bodybuilders showcased their incredible physiques and work ethics in a pec-focused training vlog posted on the Evogen Nutrition YouTube channel on Oct. 19, 2023.

Prior to hitting the weights, Rambod put everything in perspective by pointing out that all the athletes in the Men’s Open division have leveled up, which should make this year’s Olympia “an absolute dogfight.” With two of the top contenders joining forces for a muscle-building session at Evogen Nutrition HQ in Irvine, Texas, the workout kicked off near the 1:20 mark.

Incline Machine Chest Press

After consuming a serving of Evogen Nutrition EVP AQ Liquid Glycerol, a specialized pre-workout supplement that enhances blood and muscle volume, Lunsford started out on the incline chest press machine. Working with three 45-pound (20.4-kilogram) plates per side on his first set, he made sure to completely lockout his triceps at the top of the movement.

Choopan followed with a set of his own before Rambod ramped up the intensity by adding another 45-pound (20.4-kilogram) plate per side. During the initial part of the workout, Lunsford credited the 22-time Olympia-winning trainer with helping him make improvements in 2023.

“That connection is so much better this year, it’s crazy,” Lunsford told Rambod. “Once you told me in the offseason to slow it down, back off the weight a little bit, control it, then I actually started connecting with the muscle. Then I started adding more weight, and now I feel really strong and connected with the muscle.”

Incline Machine Power Press

Before diving into the next exercise, Rambod noted the significant differences in training styles between two of his top athletes.

“Derek’s used to doing much less volume, in general,” he said. “Hadi’s used to doing a ton of volume. So he goes in and does four or five sets. He’ll do like eight exercises. It’s like we’ve got to force him sometimes to cut back.”

Lunsford and Choopan proceeded to blast their pecs and triceps on the incline machine “power press,” using a neutral-grip to adjust muscle recruitment. The training team started out with three 45-pound (20.4-kilogram) plates per side. As the load increased and fatigue set in, Rambod encouraged Lunsford to finish with partial reps.

Incline Machine Flye

Next, the duo made their way to the incline flye machine for four sets of this staple chest exercise. Emphasizing both the stretch and the squeeze portions of the movement, Choopan worked with a slightly heavier load than his peer.

Between sets, Lunsford shared some insight into what it’s like to train alongside someone who he will aim to defeat in Orlando, FL.

“As far as the competition’s concerned we’ll leave it to the day of the show,” Lunsford explained. “But all in all we’re brothers in iron, we’re brothers and teammates here at Evogen, and I’m happy to be training with him, and you got to respect the champion.”

Incline Dumbbell Press

Following three machine-based movements, Rambod switched things up by having his athletes work with dumbbells on an incline bench press. Choopan started with 119 pounds (54 kilograms) in each hand, carefully lowering the dumbbells to his chest before driving them back up.

Meanwhile, Lunsford worked with a weight that appeared to be a little lighter than his counterpart. Still, he made sure to squeeze out every rep of an exercise designed to target the upper pec and front delts.

Flat Machine Chest Press

Next, Ramod went with another bench press variation, this time calling upon Panatta’s unique “Super Horizontal Multi Press” machine for a flat version of the push-oriented movement. He helped Lunsford get familiar with the mechanics of this specially designed chest press machine, which allows the user to get a similar experience as using a barbell with the added benefit of being able to change the bar position, range of motion, and type of bar grip for a significantly more targeted approach.

“It works great for not only chest but you can also use it for triceps because you can go ahead and invert the bar, and it’ll take you into a cambered position so you can do a close-grip bench,” Rambod explained.

Lunsford and Choopan’s trainer also took some time to point out common mistakes he sees athletes make when training chest, including trying to push with their shoulders instead of their chest, having weak triceps, and not bringing the bar or dumbbells directly across their chest. Those technical errors can prevent lifters from maximizing their ability to build bigger, stronger pecs.

Decline Machine Flye

To target the lower pec, Rambod had Lunsford and Choopan utilize the decline machine flye. The eccentric portion produced significant tension on the lower portion of their chest muscles, forcing both bodybuilders to dig deep to squeeze their hands as close together as possible on the concentric portion.

Machine Dip

The second-to-last exercise Lunsford and Choopan performed hit their chest from a different angle. They executed high-volume sets of dips on a plate-loaded machine, focusing on slow and controlled movements.

Rambod emphasized the importance of body positioning and maintaining a strong core throughout the exercise. Although dips are typically viewed as a triceps builder, he noted that leaning forward “will activate much more chest” than staying upright, which recruits more of the triceps.

Cable Flye

Finally, the group made their way to the cable machine for several sets of flye variations. Lunsford and Choopan hit their pecs from multiple angles — something Rambod expounded upon near the end of the workout.

“Change up the position of the pulley,” he explained. “Go high, go mid-point, go low. What you want to do is you want to be able to create variation so that your chest does not get used to the same exercises week to week. When you give variation, you’ll get muscle growth.”

Championship-Caliber Chest Day Workout

• Incline Machine Chest Press — 4 x 8-15 
• Incline Machine Power Press — 4 x 8-15 
• Incline Machine Flye — 4 x 8-15 
• Incline Dumbbell Press — 4 x 8-15 
• Flat Chest Press Machine — 4 x 8-15 
• Machine Decline Flye — 4 x 8-15 
• Machine Dip — 4 x 12-15
• Cable Flye — 4 x 12-15  

As two of the favorites to win the 2023 Mr. Olympia, Hadi Choopan and Derek Lunsford bring elite physiques and unparalleled dedication to the mix. Joining forces for a chest workout showed they’re both humble enough to put any egos aside in order to bring out the best in each other. However, only one man can leave Orlando with the Mr. Olympia title, and only time will tell whether Choopan, Lunsford, or another competitor will earn that coveted crown.

Featured Image: Evogen Nutrition / YouTube

The post Reigning Champ Hadi Choopan and Top Contender Derek Lunsford Team Up for Chest Workout 3 Weeks Before 2023 Mr. Olympia appeared first on Breaking Muscle.

With just six weeks until he takes the Olympia stage in Orlando, FL, the weekend of Nov. 3-5, Lunsford’s focus has to be on another level if he wants to earn the most prestigious award in bodybuilding.

Based on his chest and ab training vlog posted on Sept. 21, 2023, there’s little doubt Lunsford is physically and mentally prepared to take on the challenge of trying to go from runner-up to champion in the span of a year. The workout begins around the three-minute mark.

Before diving into his weightlifting routine, Lunsford consumed a serving of Evogen Nutrition EVP AQ Liquid Glycerol, a specialized pre-workout supplement designed to enhance blood and muscle volume. A short stint on the treadmill set the stage for a six-part chest workout, followed by a three-exercise ab finisher.

Plate-Loaded Incline Chest Press

After mixing a serving of Evogen Nutrition Amino K.E.M. (an intra-workout supplement containing BCAAs and other amino acids) into his shaker bottle, Lunsford began his pec-building day with the plate-loaded incline chest press. He completed a warm-up set with a pair of 20.4-kilogram (45-pound) plates on each side before ramping up the intensity by adding an 11.3-kilogram (25-pound) plate to each side.

Lunsford continued to increase the load on a set-by-set basis, topping out at 81.6 kilograms (180 pounds) per side for eight repetitions. He put on a pair of elbow sleeves to provide an added layer of protection for his final set.

Incline Dumbbell Bench Press

Next, Lunsford attacked his upper pecs on the incline dumbbell press. He started with 24-kilogram (52.9-pound) dumbbells and made sure to lower the weight slowly and methodically. Lunsford worked up to a pair of 33-kilogram (72.7-pound) weights for 13 high-intensity reps.

“We twisted the elbows and wrists in so that’s really going to get that top contraction, that inner pec, that upper pec. It’s a very humbling exercise for me, to say the least,” Lunsford explained.

Low-to-High Cable Flye

After blazing through some heavier dumbbells, Lunsford continued his chest workout with a pair of cable-based exercises. First, he went with a low-to-high cable flye — an exercise that recruits the clavicular portion of the pecs. Lunsford used a supinated grip (palms upward), which helped him achieve quite a noticeable pump.

Between sets, the 2022 Mr. Olympia runner-up practiced a few poses that emphasized the vascularity throughout his upper body.

Seated Cable Flye

Rather than standing, Lunsford opted for seated cable flyes. He maintained an upright posture throughout the exercise, making sure to squeeze and contract his pecs at the top of the movement.

As fatigue set in, Lunsford went from full-range reps to partial reps at the end of the set. Following a second set, he provided some insight into his mindset as the 2023 Olympia inches closer.

“Six weeks out … this is the time to get after it and really grind and stay focused. Some people are not so drawn-in the way I am mentally. I think it comes from my sports background, especially wrestling,” Lunsford said.

Plate-Loaded Dip Machine

Lunsford’s penultimate chest exercise of choice was plate-loaded dips. Although the machine is often used to target triceps, the Indiana native took a different approach to make sure he engaged his lower pecs.

Rather than facing inward, Lunsford faced the opposite way so he could lean forward and “hang over” the weight. He compared the movement to a combination of a decline press and a dip, emphasizing the importance of keeping your chest upright and remaining in the seat.

Smith Machine Bench Press

To wrap up the chest portion of his training, Lunsford completed several sets of the Smith machine bench press. Not only did he end up delivering nine clean, quality reps with 125 kilograms (275 pounds), but he also shared some motivational advice for his followers.

“Somebody has to be the best in the world,” Lunsford said. “If you’re gifted, you’re passionate, and you’re willing to do whatever it takes and God opens up doors for you, the sky’s the limit. Anybody can be great at whatever it is that they’re passionate at and they’re willing to put the work in.”

Weighted Decline Crunch

After pushing his pecs to the limit, Lunsford began his ab training on a bench with a weighted decline crunch. He used a 20.4-kilogram (45-pound) plate for resistance.

Lunsford specifically highlighted that keeping the weight at the top of his chest makes the exercise more challenging than resting it on his stomach. He also noted that he’s been performing this ab exercise since his college days.

Cable Crunch

Lunsford went with the classic kneeling cable crunch as his second ab exercise. He maintained a neutral spine as he contracted his core on every rep. Although he did not specify the weight or reps, it was evident that Lunsford chose a fairly challenging load.

Lying Leg Lift

The final exercise Lunsford executed was a lying leg lift. He returned to the Smith machine to work on this taxing movement, holding the barbell as he lowered his legs nearly to parallel to the ground before raising his feet toward the ceiling.

Derek Lunsford Olympia-Bound Chest and Ab Workout

• Plate-Loaded Incline Chest Press 
• Incline Dumbbell Chest Press 
• Low-to-High Cable Flye
• Seated Cable Flye 
• Plate-Loaded Dip Machine 
• Smith Machine Bench Press
• Weighted Decline Crunch
• Cable Crunch 
• Lying Leg Lift

At the end of his grueling workout, Lunsford raised his shirt and had his cameraman show what looked like a well-defined 10-pack. However, the only number that matters is where he places when the 2023 Mr. Olympia takes place in November.

Featured Image: Derek Lunsford / YouTube

The post Derek Lunsford Crushes Chest and Ab Training 6 Weeks Out From 2023 Mr. Olympia appeared first on Breaking Muscle.

Lunsford has been keeping his fans up to date on his progress leading up to that contest on social media, including training videos like the one he released documenting a shoulder workout at MI40 Gym in Tampa, FL just 11 weeks before the big show. The video below was shared on his YouTube channel on Aug. 21, 2023.

Machine Lateral Raise

Lunsford began the session with machine lateral raises to focus on his side delts. He’s already lean enough that you can see the muscles working as he lifted the handles of the machine. The weight he was working with wasn’t shown, but he appeared to be in full control throughout his sets.

He would occasionally perform poses between sets to analyze his physique and prepare for the multiple rounds of posing he’ll have to do on stage at the contest. He gave the fans extra details about his training at this stage of his prep.

“I like to train six days in a row, take the seventh day off,” he said. “Occasionally in the offseason, I’ll take two days rest but, pretty much between here and the Olympia, six days a week. Today’s day five. Shoulders today. Yesterday I did legs.”

The camera briefly showed the pin set on the weight stack at 190 pounds (86.2 kilograms), which Lunsford performs for 12 reps on his third set. He ultimately pinned the entire stack of 250 pounds (113.4 kilograms) and worked a final set to failure plus several partial reps, which he counted as 15 total reps. After five total sets, he moved on to the next exercise.

Standing Dumbbell Lateral Raise

The second movement was another lateral raise, this time using a free weight version with classic standing dumbbell laterals. Five total sets were shown on camera, with the third set shown in its entirety for 12 reps. His fourth set was for 12 full range reps plus partials, and he showed the camera that the gym’s 33-kilogram dumbbells he used are equivalent to 72.7 pounds, indicating that he’s feeling strong at this phase of his prep.

“Not my best ever, but it’s still over 70 pounds.”

Lunsford then finished with a back-off set using 28 kilograms (61.7 pounds), so he could better control the weight, before moving on.

Seated Smith Machine Press

With two lateral delt-focused movements completed, Lunsford focused on the front delts with seated overhead presses on a Smith machine. Lunsford used a moderately wide grip and lowered the bar to about chin-height before pressing it up. He would also stop short of lockout to keep tension on the working muscles. He had elbows sleeves on, as well.

Lunsford began with one 45-pound plate per side, then went up to two. He would eventually add a 25-pound plate per side for a third set with a spotter providing assistance at the end. He would remove those 25s for two additional sets, keeping with his training philosophy of using back-down sets.

“I like to do back-off sets periodically in my training … you do a couple of warm-up sets, do a top set or two, and then that last set. Do one more set but back it down and try to get better control and get as many reps as you can … So instead of, ‘Well, I got 15 reps. Might not have been controlled, but I still got 15 reps, let me go heavier,’ Actually, let’s get better time under tension. Let’s get better control of the weight. Let’s get a few more reps that are clean. What is that gonna do? That’s going to stimulate the muscle more and prevent injury. Smarter.”

Front Raises

Lunsford’s next exercise was an isolation movement with a twist. He would perform three sets of front raises with his palms facing each other, followed by three more sets with his palms facing down. He told the camera that each set would be done for 10 to 12 reps. However, he would keep the rest to no more than 40 seconds between each set. He saved even more time by working both shoulders simultaneously.

Reverse Pec-Deck

The bodybuilder then shifted focus to his rear delts, beginning with a reverse pec-deck. The former Olympia 212 champion would use the horizontal handles for a palms-down grip, and the camera panned over to Lunsford’s side, where you could see the rear delts working. Not all sets were shown, but he later said he did three sets in total.

Rear Lateral Raise

Following that exercise, Lunsford opted for a free weight movement. He sat on the end of a bench with dumbbells in his hands and performed bent-over lateral raises to target the rear delts again. He progressed to doing sets standing, with his torso bent at a 45-degree angle. Like the front raises, he deliberately changed his hand position with the two rear delt movements — having his palms facing down during the reverse pec-deck and facing his palms together with the bent-over lateral raises. He explained why these details matter.

“Switching up the hand positioning is going to help you target a little bit different portion of the delts.”

Cable Lateral Raise and Cable Upright Row

Lunsford felt the need to target the side delts one last time. So, he went to a seated cable row station with two cables and performed a unique cable lateral raise variation. He lied back on the pad and pulled the cable handles out to his sides, as if he was doing a standing lateral raise. He performed one set in this manner, followed by the final exercise of the day — three sets of a cable upright row in the same reclined position on the seated row bench.

3D Shoulder Workout

If you want to give Lunsford’s style of training a try for yourself, you can follow the sample workout below.

• Machine Lateral Raise — 5 x 12-15
• Standing Dumbbell Lateral Raise — 5 x 12-15 (Final set with reduced weight)
• Seated Smith Machine Press — 5 x 10-12 (Final set with reduced weight)
• Front Raise — 6 x 10-12 (30-40 seconds rest, 3 sets palms-in/3 sets palms-down)
• Reverse Pec-Deck — 3 x 10-12 (Palms-down)
• Rear Lateral Raise — 3 x 10-12 (Palms-in)
• Cable Lateral Raise — 1 x 12
• Cable Upright Row — 3 x 10-12

Lunsford finished one spot behind champion Hadi Choopan at the 2022 Mr. Olympia in Las Vegas, NV. He will look to take that final step toward the prestigious Sandow trophy and Olympia title in November.

If he’s able to defeat Choopan, as well as fellow top contenders including Nick Walker, Samson Dauda, and former champions Brandon Curry (2019 Mr. Olympia) and Mamdouh “Big Ramy” Elssbiay (2020-2021 Mr. Olympia), then Lunsford will be the first man in history to have won the Olympia in two different divisions — the 212 and Men’s Open. This is an exciting time for Lunsford, on and off the stage, because he recently revealed that he and his wife are expecting their first child together.

Featured Image: Derek Lunsford / YouTube

The post Derek Lunsford Builds Rounded Delts with Shoulder Workout 11 Weeks Out of 2023 Mr. Olympia appeared first on Breaking Muscle.

On July 17, 2023, James “Flex” Lewis posted a video to his YouTube channel where he had a conversation with Lunsford about his current place in bodybuilding. With Lunsford now a full-time Men’s Open class member, Lewis endorsed his peer’s chances at becoming the first bodybuilder ever to win in two separate Olympia divisions (212, Men’s Open).

A seven-time 212 Olympia champion (2012-2018), Lewis enjoyed a friendly rivalry with Lunsford toward the tail end of his reign, most notably overcoming the young runner-up during the 2018 edition of the contest. That might make Lewis more equipped than most to understand what Lunsford is capable of at bodybuilding’s highest levels.

Lewis maintained he’d kept a close eye on Lunsford since his sole 212 title in 2021 and that he unquestionably sees him as the athlete to beat in November in Orlando, FL.

“Going into this year’s Olympia [2023], I said to so many people, ‘Derek Lunsford is the one,'” Lewis explained. “That [2023] Pittsburgh Pro, that blew my mind and everyone else’s. I thought to myself, ‘Thank god that guy’s not in the 212 [division] anymore.’ I also said to myself, ‘Thank god I am not competing in the Open class against this guy.’ I also said, ‘whoever is going to be standing next to that guy is in for a handful.'”

Beyond talking about Lunsford’s physique, Lewis all but painted him as the inevitable first-ever “champ-champ” — the first bodybuilder in history who could win a title in two major Olympia divisions.

With a victory at the 2023 Olympia, Lunsford very well might live up to this billing.

“What you’ve done since the 212 is honestly so inspiring,” Lewis told Lunsford. “You say that you were never able to dethrone me, but you know what I can say about you, is, I might have beaten you in the 212 class but now you’re going to be, in my eyes, the first ever champ-champ.”

Lewis expressed that one of the goals of his competitive career was to win an Olympia title in two divisions. The icon never competed in a division outside of the 212 at the tentpole bodybuilding contests. Now that those days are behind him, he will live vicariously through Lunsford’s exploits.

“It was my motivation to be the first-ever two-division champ-champ,” Lewis said. “You now, whether you thought about it or not, it was consuming for me … I’ll never be able to achieve that now that I’m retired. I want to see you go to the moon and back.”

Lewis isn’t the first bodybuilding legend to put his faith in Lunsford at the 2023 Olympia. Eight-time Mr. Olympia Ronnie Coleman (1998-2005) and long-time trainer Miloš Šarčev have both previously expressed their belief in the young superstar’s chances at historic success.

Now Lunsford will just have to live up to the hype.

Featured image: @dereklunsford_ on Instagram

The post Flex Lewis Believes Derek Lunsford Will Be First Olympia Champion in 2 Divisions appeared first on Breaking Muscle.

On July 6, 2023, during a conversation with Jay Cutler on Cutler’s YouTube channel, Šarčev maintained that he thinks defending Mr. Olympia champion Hadi Choopan and the 2022 runner-up, Derek Lunsford, are the two favorites for the 2023 edition of the contest. The discussion picks up toward the end of the video below around 1:26:30.

After waiting for years but never quite breaking through, the seasoned Choopan might be on the brink of an Olympia dynasty. That is unless, per Šarčev, Lunsford, or even 2023 Arnold Classic (AC) winner Samson Dauda (as a dark horse) have something to say about it.

“Derek [Lunsford] and Hadi [Choopan] are frontrunners,” Šarčev said. “Samson [Dauda] is going to the [2023 Mr. Olympia] show to win and will do everything possible for him to win.”

If Choopan does indeed repeat as Mr. Olympia champion in November in Orlando, FL, he will put himself within striking distance of a legendary “three-peat.” According to Šarčev, Choopan may very well become the first Men’s Open athlete since Phil Heath (2011-2017) to win the Mr. Olympia on at least three consecutive occasions.

“I have all the respect for Hadi [Choopan],” Šarčev said. “Hadi [Choopan] could be three times the Mr. Olympia.”

What was interesting about Šarčev’s analysis concerned Lunsford. Per the trainer, Lunsford is already in championship condition with a world-class back. It’s the other poses — particularly any featuring the sides — that may determine whether the star athlete can unseat Choopan from his fitness throne.

“Derek [Lunsford] would be already the Mr. Olympia if it was judged from the back,” Šarčev explained. “He [Lunsford] lost from the side a little bit. And when you think front, front double biceps, front lat spread, he’s super dangerous because then you can really see the definition and hardness on the chest on those two poses and he had a crazy v-taper so you gotta give him. He has front double biceps, the front lat spread, he looks crazy in all these poses. He’s super dangerous. From the back, he’s phenomenal. The other poses, he can be beaten. Can he be beaten in other poses convincingly enough? That remains to be seen. I still think Hadi Choopan is going to [win].”

At the time of this writing, the 2023 Mr. Olympia is just under four months away. A lot can change in that amount of time. Yet, if a keen and experienced eye like Šarčev is already seeing the forest for the trees, the latest Olympia really might come down to another epic battle between Choopan and Lunsford.

Featured image: @hadi_choopan on Instagram

The post Miloš Šarčev Thinks 2023 Mr. Olympia Is Between Hadi Choopan, Derek Lunsford appeared first on Breaking Muscle.

On June 23, 2023, in one of the latest episodes of his podcast, Cutler broke down where he believes the current Men’s Open division stands before the onset of the 2023 Olympia this early November. To say the least, in a conversation with his manager Matthew M. Daniels, the icon maintained he has his eyes on a few familiar names and didn’t mince words about potential upstarts.

While Cutler didn’t offer specific thoughts on every prime Mr. Olympia competitor  — Nick Walker was mentioned in passing but not expanded upon — he did mostly touch every corner of the elite bodybuilders of the Men’s Open class. Here are some of Cutler’s thoughts on what’s sure to be a loaded Mr. Olympia stage in Orlando, FL:

Michal “Križo” Križánek

Cutler was impressed by Michal Križánek’s recent progress but still felt he hadn’t closed the gap enough on the other athletes.

“He [Križánek] was looking so paper thin, especially in the upper body,” Cutler said. “The arms are some of the best in the business, and it’s looked like he made improvements, which, I think he did improve from his prior showings. But I don’t know if he came down in size a little bit to gather the condition. I still feel like he’s still going to have trouble pushing the top spots at the [2023] Olympia.”

Derek Lunsford and Samson Dauda

To some, after his runner-up Mr. Olympia finish in 2022, Derek Lunsford is the next heir-apparent superstar in bodybuilding. Cutler seems to be one of those people. However, after a recent mutual training session, Cutler ensured he talked up 2023 Arnold Classic (AC) winner Samson Dauda as a possible Olympia champion in his own right.

“We just saw Derek [Lunsford] and Samson [Dauda], too,” Cutler said. “They trained together a couple days ago and Derek looks tremendous, which he always has, and Samson looks tremendous, which he has for the past few years. Obviously, he’s the Arnold [Classic] winner. The question is if Derek would’ve done the Arnold [Classic], and we could keep talking about that.”

Hadi Choopan and Brandon Curry

Cutler believes that two established titans, Hadi Choopan and Brandon Curry, have somewhat been overlooked in the popular conversation. That might be a mistake for the defending Olympia champion (Choopan) and the 2019 victor (Curry).

“Contention-wise, Hadi’s [Choopan] been kind of shouting out ‘don’t forget about me,'” Cutler explained. “We’re also forgetting Brandon Curry.”

Mamdouh “Big Ramy” Elssbiay

After falling short of a “three-peat” in his Olympia title defense, there have been rumblings that Mamdouh “Big Ramy” Elssbiay could take a break from bodybuilding to recharge. The Egyptian dynamo has quelled these conversations, maintaining that he’s training “angry” for Olympia redemption in the fall. Cutler believes this is the right mentality to have because:

1. Elssbiay doesn’t have time to waste as he nears the age of 40 and
2. Cutler thinks that Elssbiay, at his best, can still win the Olympia.

“Ramy [Elssbiay] sounds like he’s going to come back and compete, which I’m all for,” Cutler said ” … The point is he [Elssbiay] just needs to regroup and do what he does best and come in the best of his ability. There’s no real timeline on that. He’s 38, he can’t take a few years off. I hear his health is really great. I hear his training is really great. He’s had some atrophy compared to years prior on the arms, triceps, I think he’s admitted to having some downsizing there. But he looked great at the [2023] Arnold [Classic].”

Chinedu Obiekea aka “Andrew Jacked” and Hunter Labrada

Andrew Jacked finished on the podium at the 2023 AC and has already mapped out ambitious summer competitive plans as a way to qualify for the 2023 Olympia. Meanwhile, Hunter Labrada is in hot pursuit of his own Olympia redemption with a streamlined training plan.

Cutler said he liked the duo’s talent but colored his commentary as if he still needed to see more from both athletes.

“I hear great things about Andrew [Jacked], too,” Cutler stated. “The big showdown is going to be Texas [the 2023 Texas Pro]. There’s going to be other guys, too. I know there’s a lot of international shows, but that’s going to be, like, who’s not going to qualify there [in Texas]. Those two guys [Andrew Jacked and Hunter Labrada] need to be in the [Olympia] lineup because they’re people we’re talking about. The question is, can Andrew come and win the [2023] Olympia and shock the world?”

More than most years, the 2023 Mr. Olympia is starting to resemble a relentless gauntlet from which only a true champion of champions will come out victorious. If an icon like Cutler professes so, such a competitive reality feels inevitable.

Featured image: @hadi_choopan on Instagram

The post Jay Cutler Names 8 of His Favorite 2023 Mr. Olympia Contenders appeared first on Breaking Muscle.

On June 13, 2023, Lunsford appeared on the Hany Rambod podcast to discuss where how his 2023 Olympia preparation is going. The athlete also offered some clarity on his battles with anxiety, especially in stepping on stage as an elite competitor. Notably, Rambod is Lunsford’s coach.

Being Lunsford’s coach, Rambod is intimately familiar with Lunsford’s approach to training and nutrition. He explained that Lunsford usually tries to slow down the meat of his preparation around three months before the Olympia. However, Lunsford’s jam-packed schedule can sometimes make such a goal difficult.

If it holds, that planned timeline will coincide with around early August 2023.

“Usually about 10 or 12 weeks out we [Lunsford and Rambod] try to shut it down,” Rambod said. “So, we’re far enough out, we have plenty of time. But I think what he’s [Lunsford] alluding to is the fact that he’s been so busy, when you’re out constantly, even in the off-season, it’s hard to even get all the meals in because you’re traveling … to get all of the really good, high-level workouts in because you’re using gyms that you’re probably not accustomed to.”

While he apparently feels good at the moment, Lunsford would jump into the conversation to clarify that he’ll really appreciate training in environments he’s familiar with again.

“Things are good right now, training is good,” Lunsford started. “I’ve made solid improvements since the [2022] Olympia. But I really want to get into my own routine at home, my own gym, and be able to just crank up the training over these next couple of months, for sure.”

Lunsford could be a prime example that even when professional athletes are on top of the theoretical world, they’re not immune to the same struggles as an Average Joe or Jill. As he charges headlong toward his first hopeful Olympia title later this fall, Lunsford maintained he first had to fight off a heavy bit of anxiety and depression.

From an athlete that some might see as “indestructible,” so to speak, the honesty appeared illuminating.

Lunsford’s noble battle remains ongoing.

“There was a point in my life where I was in such a dark place, man.” Lunsford explained. “So depressed that it was to the point that I literally didn’t even want to be here anymore … I thought it was the placings at the time but it was really just how I viewed myself. I just kind of started realizing, ‘Oh, man, I’m not the person that I truly want to be.’ I want to be one person, I say I’m one person, but I’m acting in a different way. I don’t like it. And I want to truly live my life better.” 

Featured image: @dereklunsford_ on Instagram

The post Derek Lunsford and Hany Rambod Discuss 2023 Olympia Prep, Anxiety Battles appeared first on Breaking Muscle.

On June 5, 2023, Coleman posted a video to his YouTube channel where he called Lunsford his “favorite bodybuilder” of this currently stacked generation. (Note: Coleman maintained that he also appreciated the exploits of 2023 Arnold Classic (AC) winner Samson Dauda.) Coming from a legend like Coleman, it’s quite the shining qualifier for Lunsford, especially after the pair’s shared training session in early April 2023.

Coleman didn’t mince his words endorsing both Lunsford and Dauda. While discussing the state of the sport, he dove right into his appreciation for the two high-profile fitness stars.

“My favorite bodybuilder at the moment, let’s see, hmm, Derek Lunsford is probably my No. 1 favorite,” Coleman mused. “Probably my No. 2 favorite … I kind of like that guy that won the last [2023] Arnold Classic, his name is Samson Dauda. If I had to pick any favorite, it’d be [one of] those two.” 

As for Coleman’s reflection on bodybuilding as a whole, especially where the Men’s Open class stands, the icon thinks the sport is in a healthy place when it comes to training, nutrition, and dedication to their craft. Given some of the athletes’ staggering physiques on display while guest posing at the recent 2023 Pittsburgh Pro, Coleman’s wide-spanning assessment certainly appears to be on the mark.

“I see every generation has its own era,” Coleman began. “Mostly, all of us have to work extremely hard and diet extremely hard and make the biggest sacrifices ever. So, I think that the next generation of bodybuilders is a pretty good class of guys. They work extremely hard. They train hard. They diet hard. I think the new generation is a pretty good generation.”

Finally, after some health scares over the past year, Coleman turned his attention to himself. The retired legend maintained he’s on the upswing and appears to be progressing well after all the surgeries he’s had on his neck and back over the years.

“I’m doing pretty good,” Coleman said. “I’m in great health and my last check-up was back in March [2023]. I had a really good, clean bill of health as far as my last check-up goes. Now, I have another one, probably in a couple of months. So, we’ll see how that goes. But for now, I’m doing pretty good.” 

Even in his deserved retirement, Coleman remains a significant and influential voice in bodybuilding. Whether athletes like Lunsford and Dauda maintain their grip on Coleman’s favor remains to be seen. Though, if they’re keeping the pedal to the metal, Coleman will likely continue to sing their praises.

Featured image: @dereklunsford_ on Instagram

The post Ronnie Coleman Says Derek Lunsford is His Favorite Modern Bodybuilder appeared first on Breaking Muscle.

One such session was held in Pittsburgh, PA during the weekend of May 12-13, 2023 where Lunsford guest posed at the IFBB Pittsburgh Pro contest. Bumstead shared footage of the back workout on his YouTube channel.

Lat Pulldown Machine

Both men began the session by focusing on isolating their lats with lat pulldown machine. They performed both reverse-grip and neutral-grip pulldowns on different sets. Rambod was placing emphasis on driving the scapulae and elbows back to get a greater contraction. Both athletes also used slow tempos with their reps, increasing the time under tension. They were staying in the 10-12 rep range for each set. Rambod instructed Bumstead to hold the contracted portion for up to five seconds at the end of one set.

Why Do It: The lat pulldown focuses on the lats as well as the upper back. Using an overhand grip may recruit more of the upper back muscles, while an underhand grip may shift the focus to more of the lower lats and biceps. The neutral-grip can be used to isolate the lats with minimal biceps involvement.

How to Do It: Grab the handles with your preferred grip and sit on the seat of the machine with your knees secured under the pads. Get a stretch at the top before beginning the first rep. With control, drive your elbows down and back as you pull the handles down towards your chest. You can allow your upper body to come back slightly, but don’t use momentum to pull the weight down. Pull in as close to your body as possible and hold this position briefly before allowing the handles to return to the starting position under control. Repeat for the desired reps.

T-Bar Row

Next up was an old-school bodybuilding movement — the T-bar row. A barbell was placed in a corner of the gym while Lunsford stood at the opposite end with a V-handle in his hands. Both men started with three 25-kilogram (55-pound) plates on the barbell, and they eventually added a fourth. Only two sets were shown for each athlete.

Why Do It: This exercise is a basic mass-builder for the upper back. You get the feel of free weights, even though the non-weighted end of the bar is wedged or locked into position.

How to Do It: Once weight is on the barbell with the opposite end secured in a landmine unit, straddle the bar and place the V-handle underneath it so you can hold the handle with each hand. Bend at the hips while keeping your back straight. Lift the handles so the weighted end of the bar comes up off the floor. While maintaining the bent-over position, pull the bar up toward your chest to contract your lats and upper back. Slowly lower the barbell back to the floor, without letting it rest on the ground, and repeat for the desired reps.

Seated Cable Row

Bumstead started the third movement of the session when he did his first set of seated cable rows with a neutral grip. They were pulling the handle to the middle of their torsos to emphasize the upper back, but their execution of the reps were still slow and controlled. Rambod encouraged them to feel the muscles working with each individual rep.

Why Do It: This promotes thickness and detail in the upper back, which both men will showcase on-stage in back-double biceps poses during mandatory callouts or during various back poses in their individual routines.

How to Do It: Place your feet on the foot pad and sit on the bench while holding the handles. You should be able to stretch forward when lowering the handle without the pinned weight touching the stack. Keeping a straight back and slightly bent legs, pull the handle in toward your torso. Squeeze the upper back and hold the contracted position before lowering the pinned weight back toward the stack. Once you feel a stretch in your upper back, repeat for the next rep. Your upper body should move slightly, but you shouldn’t use momentum to pull the weight in. Keep a neutral neck position throughout the set.

Chest-Supported Two-Dumbbell Row

The fourth exercise of the day was first movement to use dumbbells. Both Bumstead and Lunsford placed themselves on an incline bench, chest down, and rowed the dumbbells up using an overhand grip. They allowed their elbows to flare out to emphasize the rear delts and upper back muscles. Rambod focused on their range of motion by having them stretch and lower the dumbbells as close as possible to the floor before beginning the next rep. 

Why Do It: This free weight movement hits the upper back and forces you to work each side independently to maintain stability and control of the weight. Doing this on a bench decreases the possibility of using momentum or cheating the exercise.

How to Do It: Place dumbbells near the head end of the bench. Straddle the bench and place your feet wide on the floor for balance. Place your chest on the bench and use your arms to secure the dumbbells. Pull the dumbbells toward your upper body while keeping yourself connected to the bench. When you feel the contraction of your upper back, slowly lower the weights towards the floor. Once you feel a stretch, begin the next rep.

The video concluded with footage of Bumstead saying some words on stage at the Pittsburgh Pro contest before brief clips of Lunsford’s guest posing was shown.

Not all details of this workout’s were shared, but you can try these movements for yourself by following the sample workout below.

Sample Back Workout

Lat Pulldown — 4 x 8-12

T-Bar Row — 3 x 10-12

Seated Cable Row — 3 x 10-12

Chest-Supported Two-Dumbbell Row — 3 x 10

Both Bumstead and Lunsford will compete in their respective divisions at the 2023 Olympia Weekend in Orlando, FL on the weekend of Nov. 2-5. Bumstead will aim to win his fifth consecutive Classic Physique Olympia title while Lunsford, now a Men’s Open competitor, looks to improve upon his second-place finish at the 2022 edition by overcoming current Mr. Olympia Hadi Choopan.

Featured Image: @cbum on Instagram

The post Chris Bumstead and Derek Lunsford Go Heavy on Back Day with Hany Rambod appeared first on Breaking Muscle.