The anticipation for the 2023 Mr. Olympia competition is reaching a fever pitch, and fans and competitors alike are gearing up for a spectacular showdown. Among the athletes preparing for this prestigious event is the dynamic and highly talented Derek Lunsford.
As he looks primed to snatch the 2023 Mr. Olympia crown, it’s a perfect time to delve into his remarkable journey, his transition from the 212 division to the Men’s Open division, and a detailed analysis of his final back workout.
Derek Lunsford’s Rise to Prominence
He made a name for himself in the 212 division, where he competed for the majority of his professional career. His breakthrough moment came in 2021 when he secured the 212 Olympia championship.
However, in a surprising turn of events, Derek Lunsford decided to transition to the Men’s Open division after the Olympia management accepted his request to compete in this division at the 2022 Olympia.
This bold move paid off as the 30-year-old sensation dominated the stage and secured a runner-up finish.
His remarkable performance in the Men’s Open division established him as a top contender, and he now aspires to become the first-ever two-division Olympia champion in bodybuilding history.
While he has made remarkable progress in the past year, he acknowledges that the journey has been challenging.
Recent physique updates suggest that he has indeed made significant improvements in these areas, making his pursuit of the Olympia crown all the more exciting.
Derek Lunsford’s Final Back Workout
He begins his day with a weight and form check, followed by 30 to 40 minutes of cardio, predominantly brisk walking.
Derek Lunsford emphasizes the significance of morning cardio, stating that it sets the tone for his day.
This session offers valuable insight into the dedication and hard work required to compete at the highest level of professional bodybuilding.
Derek Lunsford Back Workout Routine
The workout features a variety of exercises designed to maximize back development and strength.
Superset – Hammer Strength Lat Pulldown and Cable Straight Arm Pulldown (5 Sets of 8 to 10 Reps):
Hammer Strength Reverse Grip Lat Pulldown
This exercise emphasizes the lower lats and biceps, using the Hammer Strength plate-loaded machine.
Seated Rows (3 Sets of 10 to 12 Reps)
To target the middle and upper back muscles, Derek Lunsford performs seated rows on a plate-loaded machine, which helps build back thickness and improve posture.
T-Bar Rows (2 Sets of 10 to 12 Reps)
T-bar rows are considered one of the most effective back builders, working the upper posterior chain muscles and contributing to complete back development.
Incline Dumbbell Rows (2 Sets of 10 to 12 Reps)
Derek Lunsford incorporates this free-weight exercise to target the latissimus dorsi, rhomboids, trapezius, and posterior deltoids. The neutral grip position used for this exercise is shoulder joint-friendly.
Standing Straight Arm Pulldown (2 Sets of 10 to 12 Reps)
A variation from the compound movements, this exercise isolates the back muscles more effectively.
Seated Dumbbell Rear Delt Raises (3 Sets of 10 to 12 Reps)
Reverse Pec Deck Flyes (3 Sets of 12 to 15 Reps)
This exercise targets the posterior deltoids and adds the finishing touch to Derek Lunsford’s rear delt development.
Weighted Hyperextensions (3 Sets of 12 to 15 Reps)
The training session culminates with weighted hyperextensions, focusing on the spinal erectors, glutes, and hamstrings.
Derek Lunsford initially performs one set using only his body weight for resistance and then proceeds to incorporate weight plates for added resistance.
However, the path is fraught with challenges, and each contender has trained tirelessly to achieve this prestigious goal.
In just a few more days, the world will witness the culmination of years of hard work and dedication, as the Olympia stage reveals who has worked the hardest and is ready to claim the crown.