Former Mr. Olympia Derek Lunsford wants his title back. On August 1, 2025, he shared a grueling arm workout with Classic Physique’s Matt Greggo 11 weeks from his return to the ‘Super Bowl of Bodybuilding.’
Since Lunsford left the Men’s 212 Bodybuilding division, his transition into the Men’s Open couldn’t have gone much better. In 2023, he made history, becoming the only bodybuilder ever to claim the 212 and Open Mr. Olympia titles.
However, he missed his peak at the 2024 Mr. Olympia, with his lower body lacking mass and definition. This led to him placing third, behind the new champion, Samson Dauda, and former teammate Hadi Choopan. Since then, Lunsford’s been on a tear: he beat Dauda at the 2025 Arnold Classic, then defeated Nick Walker onstage at the Pittsburgh Pro, setting him up with huge momentum ahead of October.
Derek Lunsford Pushes Through Brutal Arm Workout in Prep for 2025 Mr. Olympia
Find the exercises from his YouTube video below:
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- Bayesian cable curl
- One arm dumbbell curl
- Preacher curl machine
- Tricep pushdown back against machine
- Standing cable high pulley overhead tricep extension
- Machine overhead tricep extension
- Seated dip Machine
During Bayesian biceps curls, Lunsford shared that he’s lifting heavier than ever before.
“Biceps are going to pop,” Lunsford said. “That was a lot more [weight] than I’ve ever done.”
He moved into one-arm dumbbell curls and said that he missed training with Classic Physique standout Ramon Queiroz. During triceps pushdowns, Lunsford switched the attachment so his hands wouldn’t slide throughout repetitions.
“Then my fingers are getting smashed in the plastic, so I just like these better. You can push down better with my hands.”
After finishing with machine dips, Lunsford confessed that he always underestimates the fatigue from arm day.
“I always go into arm day thinking it’s just arms, it’s just arm day. By the end of it, I’m done. Let’s go home. I need two rest days now. I need a cheat meal and two rest days,” said Lunsford.
Talks of who will reign supreme at the Mr. Olympia have heated up. Walker, who earned his ticket thanks to his win at the New York Pro, believes Lunsford is ‘extremely beatable,’ and could give the Olympia champ fits onstage given his 24-inch arms.
Lunsford aims to become the first bodybuilder since Jay Cutler to win back the Olympia title. We’ll find out if he can achieve the improbable this October 9-12 in Las Vegas, Nevada.
Watch the full video from the Derek Lunsford YouTube channel below:
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I am so sick of Derek. He is such a dick. When I used to compete in the 80s we had dick heads like that. Most of them got waxed. Derek can’t beat anyone this year at the MR O unless they give it to him He don’t have a peak in his biceps. He don’t have any legs and really all he has is a back. Therefore he don’t have a chance. Cause the big boys are showing up this year and they all have the back. I hope to god Derek gets waxed off the stage and if judged correct with be lucky to place 5 or 6. How about responding to my comments