Derek Lunsford Trains Shoulders Forward of His 2022 Males’s Open Olympia Debut

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The 212 Olympia champion is trying to turn out to be the primary man to win an Olympia in two divisions.

After conquering his division on the 2021 Olympia, 212 Mr. O Derek Lunsford has shifted his focus to a much bigger (actually) aim. On the weekend of Dec. 16, Lunsford will journey to Las Vegas, NV, and compete within the Males’s Open division for the Mr. Olympia title — which is taken into account the last word achievement in bodybuilding.

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The American bodybuilder is already thought of massive for his earlier division. Nonetheless, he’ll need to measurement up to make sure he isn’t dwarfed by the likes of 2020-21 Mr. Olympia Mamdouh “Massive Ramy” Elssbiay, who weighed almost 340 kilos in his offseason.

All through his prep, Lunsford has been sharing highlights of his coaching. On Nov. 7, 2022, the Indiana native posted a video of himself coaching shoulders on his YouTube channel. The day the video was filmed wasn’t shared, however it may be seen in its entirety beneath.

Through the offseason — which, for IFBB Professional League bodybuilders of the very best degree, runs from the tip of the Olympia till 16 weeks prior — rumors started circulating that Lunsford would opt-in to the Mr. Olympia if given the possibility.

After which, in September 2022, Mr. Olympia and Lunsford introduced on Instagram that he would obtain an invitation for the present. One other former 212 Olympia, Shaun Clarida (2020), is certified for the Males’s Open division on the 2022 Olympia. Although, it’s not but confirmed which division he’ll be competing in.

If Lunsford received the 2022 Mr. Olympia, he’d be the primary man to win two Olympia titles in two totally different divisions.

Lunsford’s Shoulder Exercise

Right here’s Lunsford’s exercise in full, adopted by a breakdown of every motion he used.

Prepare Like Lunsford

  • Seated Lateral Increase Machine: 5 x 12 + 12 compelled reps
  • Seated Dumbbell Lateral Increase: 3 x 10-12
  • Smith Machine Shoulder Press: 4 x 10-12
  • Dumbbell Entrance Increase: 3 x 10-12
  • Rear Lateral Increase: 3 x 10-12
  • Reverse Pec-Deck: 3 x 10-12
  • Face Pull: 3 x 10-12

Seated Lateral Increase Machine

Lunsford’s first train was the seated lateral increase machine to focus on the facet delts. After his first set, he talked about taking just a few units to get warmed up. 

“It takes me a number of units to get my muscle tissues livened up.”

Solely two of his units have been proven in its entirety, and he carried out 12 reps in a single and 12 plus compelled reps in one other. He was seen utilizing the machine for 5 units. After the fourth and fifth units, he could possibly be seen hitting poses to research his progress.

Dumbbell Lateral Increase

The second train was one other lateral increase, however this time with dumbbells. The present, however not defending, Olympia 212 winner is specializing in width with these workout routines. He opted to make use of the seated model to implement correct type and use much less weight. In between units of 10-12 reps, he could possibly be seen speaking to a different Olympia 212 winner — 2019 champion Kamal Elgargni.

For his third set, Lunsford began seated, then stood as much as get just a few further reps with out having to decrease the burden. 

Smith Machine Shoulder Press

The third motion for this session was the Smith machine shoulder press, which emphasizes the entrance delts. He began with one 45-pound plate on all sides of the bar, then two, then three plates per facet for 2 units. Lunsford defined why he caught with the identical weight for the final two units.

“I don’t really feel like I have to set any PR’s…As we speak, I don’t really feel like that’s essential and even a good suggestion to be trustworthy.”

Dumbbell Entrance Increase

Lunsford then carried out one other entrance delt motion. He did dumbbell entrance raises by bringing each dumbbells up and in entrance of him concurrently. He stored the vary of movement to shoulder degree to concentrate on the shoulders as an alternative of the traps. He defined that his movement helped goal the higher chest as nicely.

He modified his movement on the third set to imitate a “Y” formation to concentrate on the delts slightly in another way. 

Rear Delt Work

Lunsford and his coaching associate stayed in the identical place for the subsequent train, however they modified the main target to the rear delts.

After three units of that train, they modified to the reverse pec-deck machine, the place they carried out three units as nicely. Lunsford had solely deliberate on doing two actions for the rear delts, however he selected so as to add face pulls to make it three workout routines for that space.


The 2017 NPC USA champion added biceps to the agenda on today, and he selected cable curls to work with. He hit extra poses in between his three units. This was the conclusion of the coaching session.

Lunsford can be trying to dethrone defending Mr. Olympia Mamdouh “Massive Ramy” Elssbiay to turn out to be the seventeenth man to win bodybuilding’s largest title in December. If he wins, he would be the first man to win the Olympia in two totally different divisions. If you wish to attempt an identical model of Lunsford’s exercise, you may observe the pattern routine above. Olympia qualification not assured.

Featured Picture: Derek Lunsford on YouTube



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