Chasing Glory: Derek Lunsford’s Journey to the 2023 Olympia Crown and His Ultimate Back Workout

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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

In the final week leading up to the 2023 Olympia, Derek Lunsford decided to give his fans a glimpse into his journey by sharing his final back workout on his YouTube channel. 

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

derek lunsford mr olympia 2023
via derek lunsford instagram

Derek Lunsford has quickly risen to prominence in the world of professional bodybuilding

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.

With a commanding stage presence and undeniable potential, Derek Lunsford looked like he could replicate the dominance of Flex Lewis, a seven-time 212 Olympia champion.

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.

Derek Lunsford’s dedication and relentless pursuit of excellence have made him a favorite to finish in the top two at the 2023 Olympia

While he has made remarkable progress in the past year, he acknowledges that the journey has been challenging. 

Many experts believe that Derek Lunsford’s hard chest density and quad development could be the key to dethroning Hadi Choopan

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

derek lunsford back workout
via derek lunsford instagram

In the final phase of his 2023 Olympia prep, Derek Lunsford adheres to a repetitive daily routine that may seem simple but requires unwavering discipline to follow. 

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.

Three days before the competition, Derek Lunsford shared his final back workout on his YouTube channel. 

This session offers valuable insight into the dedication and hard work required to compete at the highest level of professional bodybuilding

The workout consists of several exercises that target various muscle groups in the back, providing a comprehensive back training session.

Derek Lunsford Back Workout Routine

The workout features a variety of exercises designed to maximize back development and strength. 

Below is a breakdown of the exercises and sets Derek Lunsford performed during this grueling back workout:

Superset – Hammer Strength Lat Pulldown and Cable Straight Arm Pulldown (5 Sets of 8 to 10 Reps): 

Derek Lunsford starts his back workout with a superset to target the lats, alternating between these two exercises for an effective stimulus.

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. 

Derek Lunsford pushes through heavy sets of this exercise and concludes with a drop set for an added challenge.

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)

Derek Lunsford engages in this isolation exercise to activate the rear deltoids, a crucial aspect of comprehensive back development.

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.

Derek Lunsford’s commitment to his training is evident as he shares his final back workout, pushing himself to the limit just days before the Olympia competition. 

This intensive workout routine underscores the dedication and discipline required to compete at the elite level of professional bodybuilding.

derek lunsford workout split
via derek lunsford instagram

As the 2023 Olympia approaches, Derek Lunsford stands on the cusp of making history as the first two-division Olympia champion. 

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. 

Derek Lunsford’s journey serves as an inspiration to aspiring bodybuilders, demonstrating that with unwavering determination and relentless effort, one can rise to the top of the bodybuilding world.

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