Derek Lunsford, a prominent competitor in the Men’s Open division of the IFBB Pro League, has shared the final back workout of his preparation for the 2023 Olympia. As the competition approaches, all the athletes are gearing up for a fierce battle this weekend. Lunsford, known for his dynamic presence on stage, has quickly risen through the ranks to establish himself as one of the top contenders in the division. After winning the 212 Olympia championship in 2021, he made the surprising decision to transition to the Men’s Open division in 2022, where he achieved a runner-up finish. Now, Lunsford aims to become the first-ever two-division Olympia champion in the sport’s history. He is favored to finish in the top two at this year’s Olympia.
Lunsford’s journey leading up to the competition has not been without challenges. Despite his rapid progress over the past year, he admits that the preparation has been demanding. Many experts believe that Lunsford has the potential to dethrone Hadi Choopan with his strong chest density and quad development. Recent physique updates have shown significant improvements in these areas, further fueling the anticipation for his performance at the Olympia.
In the final phase of his Olympia prep, Lunsford follows a disciplined daily routine that includes a weight and form check in the morning, followed by 30 to 40 minutes of cardio, mostly brisk walking. He believes that starting the day with cardio sets the tone for the rest of the day. Three days before the competition, Lunsford executed his final back workout and shared a video of the session on his YouTube channel.
The workout consisted of several exercises targeting different areas of the back. Lunsford began with a superset of Lat Pulldown and Cable Straight Arm Pulldown, focusing on the lats. He then moved on to a Hammer Strength Reverse Grip Lat Pulldown to emphasize the lower lats and biceps. Seated Rows followed, targeting the middle and upper back muscles, which helps improve posture. T-bar Rows, known as one of the best back exercises, were also included in the workout, working all the upper posterior chain muscles. Lunsford finished up with Incline Dumbbell Rows to target the latissimus dorsi, rhomboids, trapezius, and posterior deltoids. The workout concluded with Cable Straight Arm Pulldowns and exercises for the rear delts, such as Seated Dumbbell Rear Delt Raises and Reverse Pec Deck Flyes. Lunsford capped off the session with Weighted Hyperextensions, focusing on the spinal erectors, glutes, and hamstrings.
As Lunsford stands on the brink of becoming the first two-division Olympia champion in history, he faces tough competition from other dedicated athletes who have trained hard to achieve the same goal. The outcome of the Olympia will be revealed in just a few more days, determining who has worked the hardest to claim the coveted title.
In conclusion, Derek Lunsford’s final back workout before the 2023 Olympia showcases his dedication and commitment to achieving success in the Men’s Open division. As a young and dynamic competitor, he has proven himself as a force to be reckoned with in the bodybuilding world. With his impressive physique and relentless work ethic, Lunsford is poised to make a significant impact at this year’s Olympia.
