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To say Derek Lunsford left an enduring impression on the 2022 Mr. Olympia could be an enormous understatement. Transitioning from the 212 division, he made essentially the most of his Males’s Open debut by coming inside one spot of capturing essentially the most coveted title within the sport of bodybuilding.
Decided to topple reigning champion Hadi Choopan from his Mr. Olympia throne, Lunsford enters this yr’s contest as one of many prohibitive favorites. Together with his fellow rivals getting ready to showcase their physiques through the Nov. 2-5 weekend in Orlando, FL, the previous 212 Olympia winner (in 2021) hit the health club with legendary coach Hany Rambod for his ultimate coaching session earlier than he steps on stage.
Not solely did Lunsford share highlights from his chest and triceps exercise, however he additionally supplied perception into his weight loss program and mindset in a vlog posted on his YouTube channel on Nov. 1, 2023.
With crucial present of the yr proper across the nook, Lunsford appears glad with how the prep course of has gone. Between consuming two gallons of water per day, doubling his dosage of probiotics for digestive well being, and being diligent together with his weight loss program, the 2022 Mr. Olympia runner-up has put himself ready to make a authentic run on the title.
“I’ve by no means really felt this good proper earlier than a present,” Lunsford mentioned. “I simply perceive how this course of goes higher now. It’s a mixture of development as an athlete and in addition psychological maturity by way of not permitting myself to be overwhelmed with stress and nervousness and fear.”
After consuming a pre-workout meal of fish and white rice, he joined forces with Rambod one final time. The exercise begins on the 15:20 mark of the video above.
Plate-Loaded Chest Press Machine
Lunsford began the session on the plate-loaded chest press machine. After warming up with a 45-pound (20.4-kilogram) plate per aspect, he pushed his pecs additional by including a 25-pound (11.3-kilogram) plate on his subsequent set. For his high set, the 2023 Mr. Olympia hopeful labored with 115 kilos (52.2 kilograms) price of plates per aspect, ensuring to squeeze out the ultimate few reps earlier than shifting on to the following chest train.
Pec-Deck Machine
Subsequent, Lunsford aimed to stretch and contract his pectoral muscle groups and serratus anterior utilizing the pec-deck machine. To take action, he made certain to make the most of the complete vary of movement, opening up his chest fully earlier than bringing his arms collectively on the high of the motion.
Moderately than permitting Lunsford to understand the pec-deck machine’s handles, Rambod reminded his consumer to maintain his fingers open so he might get all of his muscle fibers to fireplace.
Incline Dumbbell Press
Shifting over to the dumbbell part of the health club, Lunsford laid down on a bench to carry out an incline press. Working with a pair of 50-pound (22.7-kilogram) dumbbells, he maintained a reasonably impartial wrist place as he lowered the burden till his elbows shaped a 90-degree angle.
As soon as he let the dumbbells attain chest stage, Lunsford drove them again up, ensuring to have interaction his triceps on the high. He solely carried out two units of this train earlier than switching up his methodology of blasting his pecs.
Plate-Loaded Incline Press Machine
For one more push-based motion, Lunsford hit the plate-loaded incline press machine. A simple warm-up set with a 45-pound plate on either side set the stage for a second set with double the quantity of weight.
Though his consumer might go heavier, Rambod refused to let Lunsford enhance the depth. As a substitute, he had him carry out a 3rd set with the identical load to wrap up this portion of the exercise.
Cable Crossover / Low-to-Excessive Flye
In an identical motion to the pec-deck machine, Lunsford labored his chest with a basic bodybuilding train: the cable crossover. Designed to keep up stress by way of a protracted vary of movement, this train compelled the highest 2023 Mr. Olympia contender to push slightly more durable than a number of the different workout routines.
Rambod modified the angle of assault by dropping the cables all the way down to the bottom setting for a low-to-high flye variation. Lunsford stored a supinated (palms-up) grip as he raised his fingers in entrance of him and squeezed the higher a part of his pecs on the high.
Cable Rope Triceps Pushdown
For extra triceps work, Lunsford carried out a number of units of cable rope triceps pushdowns. Once more, Rambod stored the load manageable, encouraging his consumer to push his fingers aside and lock out his triceps on each rep. Lunsford maintained a slight ahead lean through the train to make sure his triceps did all of the work.
Single-Arm Triceps Extension
After working each arms with the rope, Lunsford carried out single-arm triceps extensions utilizing a deal with attachment. This isolation motion allowed the 2021 212 Olympia champion to focus on the medial head of his triceps whereas additionally participating his obliques.
Standing Calf Increase Machine
The ultimate train of Lunsford’s ultimate exercise earlier than the Olympia had nothing to do together with his higher physique. As a substitute, Rambod had him carry out calf raises on a plate-loaded machine. Despite the fact that he solely used a 45-pound plate on either side, Lunsford achieved a visual pump all through his decrease legs from stretching and contracting his calves from a standing place.
Olympia-Sure Chest and Triceps Exercise
Lunsford’s final exercise actually didn’t look as intense as a few of his different coaching periods main as much as the Olympia. Nonetheless, that is smart given the timeline and his have to carry out nicely on stage. Nonetheless, you possibly can make the most of this chest- and triceps-focused protocol to construct muscle and upper-body energy at your personal tempo:
- Plate-Loaded Chest Press Machine
- Pec-Deck Machine
- Incline Dumbbell Press
- Plate-Loaded Incline Press
- Cable Crossover / Low-to-Excessive Flye
- Cable Rope Triceps Pushdown
- Single-Arm Triceps Extension
- Standing Calf Increase Machine
There’s little question Derek Lunsford has the dedication and drive to be the final man standing on the 2023 Mr. Olympia. And though he and Hadi Choopan each practice with Hany Rambod, you will be certain final yr’s runner-up has each intention of beating out the defending champion. With an elite physique and the mindset to match, don’t be shocked if Lunsford leaves Orlando with a brand new achievement on his bodybuilding resume.
Featured Picture: Derek Lunsford / YouTube
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