Derek Lunsford is leaving no stone unturned in his quest to become a two-time Mr. Olympia champion. In his latest effort, he shared a workout designed to build upon his already wide back.
Ever since he guest posed in Pittsburgh two years ago, fans have watched Lunsford come into his own as a thriving Men’s Open talent. In his Open Mr. Olympia debut, Lunsford snagged second place behind his teammate Hadi Choopan. Despite coming up short, fans were blown away by his back and his imposing front relaxed pose.
Grow Your Back With Mr. Olympia Derek Lunsford’s 7 ‘Staple’ Exercises
A year later, Lunsford reached the pinnacle of his career. His back double biceps shot overwhelmed Choopan on the sport’s greatest stage, cementing him as the first-ever two-division Mr. Olympia titleholder. Once the hunter is now the hunted, and Lunsford has no intention of surrendering gold quietly when he takes to the stage in under three months. Check out how he’s building his back for the 2024 Mr. Olympia below:
Lunsford’s Back-Day Workout:
- Straight Arm Bar Pull Down
- Hammer Strength ISO Lateral Low Row Machine (One-Arm/both)
- Hammer Strength Chest Supported Row Machine
- Chest Supported T-Bar Row Machine
- Single Arm Lat Pulldown Machine
- Rack Pulls
- Seated Cable Row
After smashing these seven ‘staple’ workouts, Lunsford wrapped it up for the day.
“That’s it. Back day 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,” shares Lunsford.
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There are plenty of Open threats aiming to knock Lunsford off the throne. Samson Dauda has moved his training preparations to Kuwait at the highly esteemed Oxygen Gym, a haven for top-tier bodybuilding talent. Nick ‘The Mutant’ Walker also intends to shine at the 2024 Olympia after pulling out of the contest last year due to a hamstring and calf tear.
Judging by the intensity Lunsford showcased in his latest workout, he plans to leave even more distance between himself and the lineup later this year. Don’t miss the spectacular conclusion of the Mr. Olympia contest when the event celebrates its 60th anniversary from October 10-13 in the heart of Las Vegas, Nevada.
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