Coming off a second-place finish in his Men’s Open debut, Derek Lunsford has his sights set on knocking defending champion Hadi Choopan off his throne on the 2023 Mr. Olympia. The previous 212 Olympia winner (2021) boasts among the finest physiques in the game, particularly with regards to his upper body.
With just six weeks until he takes the Olympia stage in Orlando, FL, the weekend of Nov. 3-5, Lunsford’s focus must be on one other level if he desires to earn probably 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 tackle the challenge of attempting to go from runner-up to champion within the span of a yr. The workout begins across the three-minute mark.
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Before diving into his weightlifting routine, Lunsford consumed a serving of Evogen Nutrition EVP AQ Liquid Glycerol, a specialized pre-workout complement designed to boost blood and muscle volume. A brief 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 complement containing BCAAs and other amino acids) into his shaker bottle, Lunsford began his pec-building day with the plate-loaded incline chest press. He accomplished a warm-up set with a pair of 20.4-kilogram (45-pound) plates on either side before ramping up the intensity by adding an 11.3-kilogram (25-pound) plate to either side.
Lunsford continued to extend the load on a set-by-set basis, topping out at 81.6 kilograms (180 kilos) per side for eight repetitions. He placed on a pair of elbow sleeves to offer 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 began with 24-kilogram (52.9-pound) dumbbells and made sure to lower the load slowly and methodically. Lunsford worked as much as a pair of 33-kilogram (72.7-pound) weights for 13 high-intensity reps.
“We twisted the elbows and wrists in in order that’s really going to get that top contraction, that inner pec, that upper pec. It’s a really 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 couple of poses that emphasized the vascularity throughout his upper body.
Seated Cable Flye
Somewhat than standing, Lunsford opted for seated cable flyes. He maintained an upright posture throughout the exercise, ensuring to squeeze and contract his pecs at the highest of the movement.
As fatigue set in, Lunsford went from full-range reps to partial reps at the top of the set. Following a second set, he provided some insight into his mindset because the 2023 Olympia inches closer.
“Six weeks out … that is the time to get after it and really grind and stay focused. Some people will not be so drawn-in the best way I’m mentally. I feel it comes from my sports background, especially wrestling,” Lunsford said.
Plate-Loaded Dip Machine
Lunsford’s penultimate chest exercise of selection was plate-loaded dips. Although the machine is commonly used to focus on triceps, the Indiana native took a unique approach to make sure that he engaged his lower pecs.
Somewhat than facing inward, Lunsford faced the alternative way so he could lean forward and “hang over” the load. He compared the movement to a mix of a decline press and a dip, emphasizing the importance of keeping your chest upright and remaining within the seat.
Smith Machine Bench Press
To wrap up the chest portion of his training, Lunsford accomplished several sets of the Smith machine bench press. Not only did he find yourself delivering nine clean, quality reps with 125 kilograms (275 kilos), but he also shared some motivational advice for his followers.
“Any person must be the very best on this planet,” Lunsford said. “In the event you’re gifted, you’re passionate, and also you’re willing to do whatever it takes and God opens up doors for you, the sky’s the limit. Anybody might be great at whatever it’s that they’re passionate at and so they’re willing to place 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 load at the highest of his chest makes the exercise tougher than resting it on his stomach. He also noted that he’s been performing this ab exercise since his college days.
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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 didn’t specify the load or reps, it was evident that Lunsford selected a reasonably difficult load.
Lying Leg Lift
The ultimate 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 bottom before raising his feet toward the ceiling.
Derek Lunsford Olympia-Certain 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 top of his grueling workout, Lunsford raised his shirt and had his cameraman show what looked like a well-defined 10-pack. Nevertheless, the one number that matters is where he places when the 2023 Mr. Olympia takes place in November.
Featured Image: Derek Lunsford / YouTube