Iron sharpens iron, so Hany Rambod has Derek Lunsford and Hadi Choopan training alongside one another ahead of the 2024 Mr. Olympia. In a recent YouTube video shared on September 17, 2024, Lunsford and Choopan annihilated an intense FST-7 chest and triceps workout in preparation for next month’s showdown.
The 2024 Mr. Olympia contest is set to celebrate its 60th anniversary from October 10-13 in Las Vegas, Nevada. Reigning champion Derek Lunsford successfully won the title last year after a close encounter with his teammate and rival Hadi Choopan.
Choopan won the Sandow trophy in 2022 and understands what it takes to defeat Lunsford on the sport’s greatest stage. While Lunsford used the 2024 off-season to add quality mass while refining his arms, chest, and abs, Choopan took a different approach. He kept busy, having laid claim to titles dominantly at the 2024 Arnold Classic and UK contests. He hopes the momentum will be enough to turn the tide when he takes on the Men’s Open lineup in just three weeks.
Derek Lunsford and Hadi Choopan Crush FST-7 Chest Training in Prep for 2024 Mr. Olympia
Find their exercise selections below:
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- Super Inclined Chest Press Machine
- Panatta Super Horizontal Multi Press Machine
- Smith Machine Incline Bench Press
- Standing Multi Fly Machine
- Panatta Decline Fly
- Cable Tricep Pushdowns
- Super French Press Machine
- Cable Standing High Cross Triceps Extension
‘The Persian Wolf’ kicks off the training session with the super inclined chest press machine with four plates on each side. Rambod advised him to slow down his eccentric range of motion for maximum results. Lunsford matched Choopan’s weight while Rambod again, guided him to complete slow repetitions.
“We’re going to go to the Panatta flat press so we get a little bit of a stretch, then we’re going to go over and do a little bit of Smith but we’re going to do the Panatta press first,” shares Rambod.
In between sets of the Panata flat press, Rambod gives a brief overview of his proprietary fascia stretch training system.
“It’s all about stretching, again, FST-7, fascia stretch training, you want to stretch that fascia, so what you want to do is stretch that full range of motion is the number one thing, and machines like this Panatta flat press creates that stretch because it really forces you all the way back.”
Lunsford touched on what it’s like training with his main rival ahead of the 2024 Mr. Olympia.
“To be honest with you man, I love training with Hadi because I don’t think anybody gets after it in the gym more than he and I. So, it’s good to be here and then of course, we got you [Rambod] pushing us, it’s always good when us three get together.”
They proceeded with sets of bench presses on the Smith machine before transitioning to the standing multi fly machine, where they focused on a full range of motion.
“Awesome for chest, continuous tension on it, good stretch,” shares Rambod. “Making sure you get that mind muscle connection and it feels like there’s no dead spots is something that’s an art form when it comes to machine-making.”
Next on the menu was the decline fly machine with one plate on each side. Choopan and Lunsford pushed out partial reps toward the end of their sets for an enhanced pump. This capped off the chest-focused portion of the workout; then they tackled cable tricep pushdowns. Prioritizing the stretch, they performed sets on the super French press machine. They finished with cable standing high cross triceps extensions before calling it a day.
It won’t just be Lunsford and Choopan gunning for the Men’s Open Mr. Olympia title as the event will feature a crop of outstanding talents. Nick Walker will make his return after being sidelined last year due to hamstring and calf injuries. Samson Dauda, who took third place at the 2023 Olympia, has only made improvements to his physique since, and three-time Texas Pro winner Andrew Jacked hopes to shock the world with his newfound size.
With one win apiece, this will serve as the tie-breaking Mr. Olympia event for Lunsford and Choopan. Don’t miss the 2024 Mr. Olympia contest next month. Our team at Fitness Volt will have live extensive coverage!
RELATED: Derek Lunsford Promises ‘Crazy Improvements’ at 2024 Mr. Olympia: “I’m Coming Back To Win”
Watch the full video from the Evogen Nutrition YouTube channel below:
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