{"id":200549,"date":"2023-11-02T15:27:25","date_gmt":"2023-11-02T20:27:25","guid":{"rendered":"https:\/\/breakingmuscle.com\/?p=200549"},"modified":"2023-11-02T15:27:54","modified_gmt":"2023-11-02T20:27:54","slug":"derek-lunsford-final-workout-2023-mr-olympia","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/derek-lunsford-final-workout-2023-mr-olympia\/","title":{"rendered":"2022 Runner-Up Derek Lunsford Crushes Final Workout Two Days Out From 2023 Mr. Olympia"},"content":{"rendered":"<p>To say <a href=\"https:\/\/breakingmuscle.com\/flex-lewis-derek-lunsford-2023-mr-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"400227\">Derek Lunsford<\/a> left a lasting impression at the <a href=\"https:\/\/breakingmuscle.com\/2022-mr-olympia-results\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"400228\">2022 Mr. Olympia<\/a> would be a massive understatement. Transitioning from the 212 division, he made the most of his Men&#8217;s Open debut by coming within one spot of capturing the most coveted title in the sport of bodybuilding.<\/p>\n\n\n\n<p>Determined to topple <a data-lasso-id=\"400229\" href=\"https:\/\/breakingmuscle.com\/hadi-choopan-wins-2022-mr-olympia\/\" target=\"_blank\" rel=\"noopener\">reigning champion Hadi Choopan<\/a> from his Mr. Olympia throne, Lunsford enters this year&#8217;s contest as one of the prohibitive favorites. With his fellow competitors preparing to showcase their physiques during the Nov. 2-5 weekend in <a data-lasso-id=\"400230\" href=\"https:\/\/breakingmuscle.com\/2023-mr-olympia-date-confirmed-orlando-florida\/\" target=\"_blank\" rel=\"noopener\">Orlando, FL<\/a>, <strong>the former 212 Olympia winner (in 2021) hit the gym with legendary coach Hany Rambod for his final training session before he steps on stage.<\/strong><\/p>\n\n\n\n<p>Not only did Lunsford share highlights from his <a href=\"https:\/\/breakingmuscle.com\/chest-and-triceps-workout\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"400231\">chest and triceps workout<\/a>, but he also provided insight into his diet and mindset in a vlog posted on his YouTube channel on Nov. 1, 2023.  <\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"The Final Workout | 2 Days Out | Mr. Olympia 2023\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_HEHyfGVb3GE\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FHEHyfGVb3GE%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/HEHyfGVb3GE\" \/><meta itemprop=\"duration\" content=\"PT50M21S\" \/><meta itemprop=\"uploadDate\" content=\"2023-11-02T12:53:57Z\" \/><\/div><div id=\"lyte_HEHyfGVb3GE\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FHEHyfGVb3GE%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">The Final Workout | 2 Days Out | Mr. Olympia 2023<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/HEHyfGVb3GE\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FHEHyfGVb3GE%2F0.jpg\" alt=\"The Final Workout | 2 Days Out | Mr. Olympia 2023\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Shirts: https:\/\/www.dereklunsford.com\/shop Instagram: https:\/\/www.instagram.com\/dereklunsford_\/?hl=en TikTok: https:\/\/www.tiktok.com\/@dereklunsford_?lang=en My website: https:\/\/www.dereklunsford.com Trevor : Instagram: https:\/\/www.instagram.com\/jontrevormedia\/?hl=en Wrist Wraps + Lifting Gear https:\/\/www.tuffwraps.com Discount Code: DEREK Coaching: https:\/\/uc-fit.com Instagram: https:\/\/www.instagram.com\/ucfitphysiques\/?hl=en Supplements: Evogen Nutrition: https:\/\/www.evogennutrition.com\/?aff=2286&amp;_utm_campaign=affiliatly Discount Code: DEREK GASP Clothing: https:\/\/www.gaspofficial.com Discount Code: Derek15 Meals: Megafit Meals: https:\/\/megafitmeals.com Discount code: DEREK *Information provided in this video is for educational purposes only, and does not substitute for professional medical advice. Advise users to consult a medical professional or healthcare provider if they&#039;re seeking medical advice, diagnoses, or treatment. #dereklunsford #bodybuilding #mrolympia\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-group is-style-call-out-bm-icon is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><em><strong>More from Breaking Muscle:<\/strong><\/em><\/p>\n\n\n\n<ul>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/how-to-watch-the-2023-mr-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"400232\">How to Watch the 2023 Olympia Contest<\/a><\/em><\/strong><a data-lasso-id=\"400233\" href=\"https:\/\/breakingmuscle.com\/author\/rlockridge\/\"><\/a><\/li>\n\n\n\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/nick-walker-withdraws-from-2023-mr-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"400234\">Untimely Setback Forces Nick Walker to Withdraw From 2023 Mr. Olympia<\/a><\/em><\/strong><\/li>\n<\/ul>\n<\/div>\n\n\n\n<p>With the most important show of the year right around the corner, Lunsford seems satisfied with how the prep process has gone. Between drinking two gallons of water per day, doubling his dosage of <a data-lasso-id=\"400235\" href=\"https:\/\/breakingmuscle.com\/best-probiotic\/\" target=\"_blank\" rel=\"noopener\">probiotics<\/a> for digestive health, and being diligent with his diet, the 2022 Mr. Olympia runner-up has put himself in a position to make a legitimate run at the title. <\/p>\n\n\n\n<p>&#8220;I&#8217;ve never actually felt this good right before a show,&#8221; Lunsford said. &#8220;I just understand how this process goes better now. It&#8217;s a combination of growth as an athlete and also mental maturity in terms of not allowing myself to be overwhelmed with stress and anxiety and worry.&#8221; <\/p>\n\n\n\n<p>After consuming a pre-workout meal of fish and white rice, he joined forces with Rambod one last time. The workout begins at the 15:20 mark of the video above.  <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"plate-loaded-chest-press-machine\">Plate-Loaded Chest Press Machine<\/h2>\n\n\n\n<p>Lunsford started the session on the plate-loaded <a href=\"https:\/\/breakingmuscle.com\/chest-press-machine\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"400236\">chest press machine<\/a>. After warming up with a 45-pound (20.4-kilogram) plate per side, he pushed his pecs further by adding a 25-pound (11.3-kilogram) plate on his next set. For his top set, the 2023 Mr. Olympia hopeful worked with 115 pounds (52.2 kilograms) worth of plates per side, making sure to squeeze out the final few reps before moving on to the ensuing <a href=\"https:\/\/breakingmuscle.com\/best-chest-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"400237\">chest exercise<\/a>. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"pec-deck-machine\">Pec-Deck Machine<\/h2>\n\n\n\n<p>Next, Lunsford aimed to stretch and contract his pectoral muscles and serratus anterior using the pec-deck machine. To do so, he made sure to utilize the full range of motion, opening up his chest completely before bringing his arms together at the top of the movement. <\/p>\n\n\n\n<p>Rather than allowing Lunsford to grasp the pec-deck machine&#8217;s handles, Rambod reminded his client to keep his hands open so he could get all of his muscle fibers to fire. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"incline-dumbbell-press\">Incline Dumbbell Press<\/h2>\n\n\n\n<p>Moving over to <a href=\"https:\/\/breakingmuscle.com\/best-dumbbell-set\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"400253\">the dumbbell section <\/a>of the gym, Lunsford laid down on a bench to perform an <a data-lasso-id=\"400238\" href=\"https:\/\/breakingmuscle.com\/incline-dumbbell-bench-press\/\" target=\"_blank\" rel=\"noopener\">incline press<\/a>. Working with a pair of 50-pound (22.7-kilogram) dumbbells, he maintained a fairly neutral wrist position as he lowered the weight until his elbows formed a 90-degree angle. <\/p>\n\n\n\n<p>Once he let the dumbbells reach chest level, Lunsford drove them back up, making sure to engage his <a href=\"https:\/\/breakingmuscle.com\/best-triceps-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"400239\">triceps<\/a> at the top. He only performed two sets of this exercise before switching up his method of blasting his pecs. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"sbi-embed-wrap\"><blockquote class=\"instagram-media sbi-embed\"  data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CzG1592uZsu\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:500px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CzG1592uZsu\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CzG1592uZsu\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Derek Lunsford (@dereklunsford_)<\/a><\/p><\/div><\/blockquote><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/div>\n<\/div><\/figure>\n\n\n\n<div class=\"wp-block-group is-style-call-out-bm-icon is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><em><strong>More from Breaking Muscle:<\/strong><\/em><\/p>\n\n\n\n<ul>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/how-to-eat-more\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"400240\">How to Eat More for Muscle and Strength Gains<\/a><\/em><\/strong><\/li>\n\n\n\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/best-chest-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"400241\">The Best Chest Workouts for Muscle Mass, Strength, and More<\/a><\/em><\/strong><a data-lasso-id=\"400242\" href=\"https:\/\/breakingmuscle.com\/author\/chris-colucci\/\"><\/a><\/li>\n<\/ul>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"plate-loaded-incline-press-machine\">Plate-Loaded Incline Press Machine<\/h2>\n\n\n\n<p>For another push-based movement, Lunsford hit the plate-loaded incline press machine. An easy warm-up set with a 45-pound plate on each side set the stage for a second set with double the amount of weight. <\/p>\n\n\n\n<p>Although his client could go heavier, Rambod refused to let Lunsford increase the intensity. Instead, he had him perform a third set with the same load to wrap up this portion of the workout.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"cable-crossover-low-to-high-flye\">Cable Crossover \/ Low-to-High Flye<\/h2>\n\n\n\n<p>In a similar movement to the pec-deck machine, Lunsford worked his chest with a classic bodybuilding exercise: <a href=\"https:\/\/breakingmuscle.com\/cable-crossover\/\" data-lasso-id=\"400243\">the cable crossover<\/a>. Designed to maintain tension through a long range of motion, this exercise forced the top 2023 Mr. Olympia contender to push a little harder than some of the other exercises. <\/p>\n\n\n\n<p>Rambod changed the angle of attack by dropping the cables down to the lowest setting for a low-to-high <a href=\"https:\/\/breakingmuscle.com\/chest-flye-alternatives\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"400244\">flye variation<\/a>. Lunsford kept a supinated (palms-up) grip as he raised his hands in front of him and squeezed the upper part of his pecs at the top. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"cable-rope-triceps-pushdown\">Cable Rope Triceps Pushdown<\/h2>\n\n\n\n<p>For more triceps work, Lunsford performed several sets of cable rope triceps pushdowns. Again, Rambod kept the load manageable, encouraging his client to push his hands apart and lock out his triceps on every rep. Lunsford maintained a slight forward lean during the exercise to ensure his triceps did all the work. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"single-arm-triceps-extension\">Single-Arm Triceps Extension<\/h2>\n\n\n\n<p>After working both arms with the rope, Lunsford performed single-arm triceps extensions using a handle attachment. This isolation movement allowed the 2021 212 Olympia champion to target the medial head of his triceps while also engaging his obliques. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"standing-calf-raise-machine\">Standing Calf Raise Machine<\/h2>\n\n\n\n<p>The final exercise of Lunsford&#8217;s final workout before the Olympia had nothing to do with his upper body. Instead, Rambod had him perform <a href=\"https:\/\/breakingmuscle.com\/calf-raise\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"400245\">calf raises<\/a> on a plate-loaded machine. Even though he only used a 45-pound plate on each side, Lunsford achieved a visible pump throughout his lower legs from stretching and contracting his calves from a standing position.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"olympia-bound-chest-and-triceps-workout\">Olympia-Bound Chest and Triceps Workout<\/h2>\n\n\n\n<p>Lunsford&#8217;s last workout certainly didn&#8217;t look as intense as some of his <a href=\"https:\/\/breakingmuscle.com\/derek-lunsford-chest-abs-workout-2023-mr-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"400246\">other training sessions<\/a> leading up to the Olympia. However, that makes sense given the timeline and his need to perform well on stage. Still, you can utilize this chest- and triceps-focused protocol to build muscle and upper-body strength at your own pace:<\/p>\n\n\n\n<ul>\n<li><strong>Plate-Loaded Chest Press Machine<\/strong><\/li>\n\n\n\n<li><strong>Pec-Deck<\/strong> <strong>Machine<\/strong><\/li>\n\n\n\n<li><strong>Incline Dumbbell Press <\/strong><\/li>\n\n\n\n<li><strong>Plate-Loaded Incline Press<\/strong><\/li>\n\n\n\n<li><strong>Cable Crossover <\/strong>\/<strong> Low-to-High Flye<\/strong><\/li>\n\n\n\n<li><strong>Cable Rope Triceps Pushdown<\/strong><\/li>\n\n\n\n<li><strong>Single-Arm Triceps Extension<\/strong><\/li>\n\n\n\n<li><strong>Standing Calf Raise<\/strong> <strong>Machine<\/strong><\/li>\n<\/ul>\n\n\n\n<p>There&#8217;s no doubt Derek Lunsford has the dedication and drive to be the last man standing at the <a href=\"https:\/\/breakingmuscle.com\/2023-mr-olympia-results\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"400248\">2023 Mr. Olympia<\/a>. And even though he and Hadi Choopan <a data-lasso-id=\"400247\" href=\"https:\/\/breakingmuscle.com\/hadi-choopan-derek-lunsford-chest-workout-2023-mr-olympia\/\" target=\"_blank\" rel=\"noopener\">both train with Hany Rambod<\/a>, you can be sure last year&#8217;s runner-up has every intention of beating out the defending champion. With an elite physique and the mindset to match, don&#8217;t be surprised if Lunsford leaves Orlando with a new achievement on his bodybuilding resume. <\/p>\n\n\n\n<p><em>Featured Image: Derek Lunsford \/ YouTube<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>To say Derek Lunsford left a lasting impression at the 2022 Mr. Olympia would be a massive understatement. Transitioning from the 212 division, he made the most of his Men&#8217;s Open debut by coming within one spot of capturing the most coveted title in the sport of bodybuilding. Determined to topple reigning champion Hadi Choopan from his Mr&#8230;.<\/p>\n","protected":false},"author":1524,"featured_media":200554,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4822,4651],"tags":[5208,6,4766,620],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>2022 Runner-Up Derek Lunsford Crushes Final Workout Two Days Out From 2023 Mr. Olympia - Breaking Muscle<\/title>\n<meta name=\"description\" content=\"Arguably the top contender in the Men&#039;s Open division, 2022 runner-up Derek Lunsford crushed his last workout before the 2023 Mr. Olympia.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/derek-lunsford-final-workout-2023-mr-olympia\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2022 Runner-Up Derek Lunsford Crushes Final Workout Two Days Out From 2023 Mr. Olympia - 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