Derek Lunsford is leaving no stone unturned in his quest to become a two-time Mr. Olympia champion.
Known for his remarkable physique and dedication to the sport, Derek Lunsford’s back workout is designed to build upon his already impressive frame.
As he prepares for the 2024 Mr. Olympia, Derek Lunsford‘s focus and determination are evident, making him a formidable contender in the upcoming competition.
Derek Lunsford’s Rise to Prominence
Ever since he guest posed in Pittsburgh two years ago, fans have watched Lunsford evolve into a thriving Men’s Open talent.
His journey has been nothing short of spectacular, marked by a relentless pursuit of excellence and a commitment to continuous improvement.
In his Open Mr. Olympia debut, Derek Lunsford captured second place behind his teammate Hadi Choopan.
Despite not securing the top spot, his performance, particularly his back and imposing front relaxed pose, left a lasting impression on fans and judges alike.
The Road to Becoming a Two-Division Mr. Olympia Titleholder
A year later, Derek Lunsford reached the pinnacle of his career, cementing his status as a dominant force in bodybuilding.
His back double biceps shot overwhelmed Hadi Choopan on the sport’s greatest stage, making him the first-ever two-division Mr. Olympia titleholder.
With the 2024 Mr. Olympia just months away, Derek Lunsford is more determined than ever to defend his title and further solidify his legacy in the sport.
Grow Your Back With Mr. Olympia Derek Lunsford’s Back Workout
In his latest effort, Derek Lunsford’s back workout is designed to enhance his already wide and powerful back.
The workout consists of seven staple exercises, each chosen for its effectiveness in targeting different areas of the back.
Here’s a detailed look at Lunsford’s back-day workout:
1. Straight Arm Cable Press Down
Derek Lunsford kicks off his back workout with the straight-arm cable press down.
This exercise is excellent for targeting the lats and improving overall back width.
By keeping his arms straight and focusing on the mind-muscle connection, Derek Lunsford ensures maximum muscle activation and growth.
2. Hammer Strength ISO Lateral Low Row Machine (One-Arm/Both)
Next, Derek Lunsford moves on to the Hammer Strength ISO lateral low-row machine.
This exercise allows for unilateral training, helping to correct any muscle imbalances.
By using both one-arm and two-arm variations, Lunsford can target different angles of the back, promoting balanced muscle development.
3. Hammer Strength Chest Supported Row Machine
The Hammer Strength chest-supported row machine is another staple in Derek Lunsford’s back workout.
This exercise focuses on the middle back and helps build thickness and density.
The chest support reduces strain on the lower back, allowing Derek Lunsford to lift heavier weights and maximize muscle engagement.
4. Chest Supported T-Bar Row Machine
Derek Lunsford then incorporates the chest-supported T-bar row machine into his routine.
This exercise is ideal for targeting the lower lats and middle back, adding depth and definition to his physique.
The chest support ensures proper form and minimizes the risk of injury, allowing for an effective workout.
5. Single Arm Lat Pulldown Machine
To further isolate and develop his lats, Derek Lunsford uses the single-arm lat pulldown machine.
This exercise helps in achieving a well-defined V-taper by focusing on one side at a time.
It also allows for a greater range of motion, ensuring a full stretch and contraction of the lat muscles.
6. Rack Pulls
Rack pulls are a powerful exercise in Derek Lunsford‘s back routine, primarily targeting the upper back, traps, and erectors.
This compound movement allows Derek Lunsford to lift heavy weights, enhancing his overall back strength and muscular development.
The shortened range of motion compared to traditional deadlifts also reduces stress on the lower back.
7. Seated Cable Row
Derek Lunsford concludes his back workout with the seated cable row. This versatile exercise targets the entire back, including the lats, rhomboids, and traps.
By maintaining strict form and focusing on the squeeze at the top of the movement, Lunsford ensures comprehensive muscle engagement and growth.
Lunsford’s Commitment and Focus
After completing his intense back workout, Derek Lunsford wrapped up the session with a message to his fans. “That’s it. Back day is done. Seven exercises to grow your back.
These are some of my favorite exercises that are a staple in my back training. Not saying there isn’t more that I do, so stay tuned for the next back workout.
But throw any of these exercises or do this whole workout on your next back day and let me know how it goes,” he shared.
The Competition Heats Up
As Derek Lunsford prepares for the 2024 Mr. Olympia, he is acutely aware of the competition he faces.
Samson Dauda has relocated his training to Kuwait’s prestigious Oxygen Gym, a hub for elite bodybuilding talent.
Meanwhile, Nick ‘The Mutant’ Walker, who had to withdraw from last year’s contest due to a hamstring and calf tear, also aims for a strong performance in the 2024 Olympia.
The Road Ahead
Derek Lunsford‘s intensity and dedication in his latest workout suggest that he plans to widen the gap between himself and his competitors.
Fans eagerly anticipate the spectacular showdown with the 2024 Mr. Olympia set to celebrate its 60th anniversary from October 10-13 in Las Vegas, Nevada.
Derek Lunsford‘s meticulous preparation and unwavering focus indicate that he is ready to defend his title and continue his journey as one of the sport’s greatest athletes.
Conclusion
Derek Lunsford‘s preparation for the 2024 Mr. Olympia is a testament to his relentless pursuit of excellence.
His carefully crafted back workout, featuring seven staple exercises, highlights his commitment to achieving peak performance.
Derek Lunsford’s focus, determination, and strategic approach make him a formidable contender as he gears up for the biggest competition of the year.
Whether you’re a bodybuilding enthusiast or an aspiring athlete, Derek Lunsford’s back workout routine offers valuable insights and inspiration for building a powerful and well-defined back.