With his hand firmly grasping the Sandow trophy, Derek Lunsford has no intention of surrendering his position as the number one bodybuilder in the world this October. Taking to his YouTube channel, Lunsford walked fans through a hellacious chest and bicep workout in preparation for his title defense at the 2024 Mr. Olympia.
“All go for the Olympia. It’s time to be a machine. We’ll just eat, train, and sleep bodybuilding for the next 13 weeks.”
Since guest posing in Pittsburgh back in 2022, Derek Lunsford has remained a high-caliber threat in the Men’s Open division. In his Open Olympia debut, he secured second place behind his teammate Hadi Choopan. One year later, Lunsford’s iconic back double biceps pose closed the show and he cemented himself as the first-ever two-division Mr. Olympia champion.
Looking at his competition like prey, Lunsford has worked furiously to ensure he becomes the sport’s next two-time Mr. Olympia champion. He’s the heaviest he’s ever been thanks to a new intense training split, which was carefully put together with the help of his coach Hany Rambod. With his eyes fixated on Mr. Olympia glory, Lunsford continues to push like never before inside the gym.
Derek Lunsford Smashes Arm and Chest Workout in Pursuit of Glory at 2024 Mr. Olympia in 13 Weeks
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Find Lunsford’s list of exercises below:
- Incline Dumbbell Press
- Incline Pec Fly Machine
- Vertical Chest Press Machine
- Incline Bench Dumbbell Fly (deep Stretch)
- Smith Machine Bench Press
- Cable Crossover
- EZ Bar Curls
- Alternating Dumbbell Curl
- Machine Preacher Curl (Single/both)
After plowing through his first four exercises, Lunsford gave an update on where his mind is at 13 weeks from hitting the stage.
“Putting in the work. Staying disciplined, staying committed, persevering, sacrificing, and the best way to do that is just to stay focused. Eliminate all the distractions and that’s the way to stay the most consistent.”
“That’s it. Chest, biceps, smashed. Another great workout, 13 weeks out from the 2024 Mr. Olympia, 60th Mr. Olympia, where we’re going back-to-back baby. All focus, no gas, no brakes. This is it, man. We’re here to stay,” said Derek Lunsford.
Muscle maturity, chest density, and arm size have all been on Lunsford’s radar following the 2023 Olympia contest. Although he presented a stellar look on stage, many bodybuilding veterans believe Lunsford will be even more dangerous should he strengthen these areas of his physique.
If Lunsford hopes to leave Sin City with his head held high, he’ll have to get through a diverse crop of top-tier competitors. Hadi Choopan, who secured gold at the 2024 Arnold Classic Ohio and UK events, shares the same goal as Lunsford with plans of becoming a two-time Mr. Olympia. The mountainous size of Samson Dauda can’t be ignored or the freak factor of Nick Walker.
Will Derek Lunsford have enough detail in his chest to win a second Mr. Olympia title? Find out October 10-13 when the Mr. Olympia returns to Las Vegas, Nevada to celebrate its historic 60th anniversary!
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Watch the full video from Derek Lunsford’s YouTube channel below:
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