November 8

Derek Lunsford Trains Shoulders Ahead of His 2022 Men’s Open Olympia Debut

By fitness

November 8, 2022

The 212 Olympia champion is seeking 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 an even bigger (actually) purpose. On the weekend of Dec. 16, Lunsford will journey to Las Vegas, NV, and compete within the Men’s Open division for the Mr. Olympia title — which is taken into account the last word achievement in bodybuilding.

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

Throughout 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 under.

During the offseason — which, for IFBB Pro League bodybuilders of the best stage, runs from the top of the Olympia till 16 weeks prior — rumors started circulating that Lunsford would opt-in to the Mr. Olympia if given the possibility.

And then, in September 2022, Mr. Olympia and Lunsford introduced on Instagram that he would obtain an invitation for the present. Another former 212 Olympia, Shaun Clarida (2020), is certified for the Men’s Open division on the 2022 Olympia. Though, 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 Workout

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

Train Like Lunsford

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

Seated Lateral Raise Machine

Lunsford’s first train was the seated lateral elevate machine to focus on the aspect delts. After his first set, he talked about taking a couple of units to get warmed up. 

“It takes me several sets to get my muscles livened up.”

Only two of his units have been proven in its entirety, and he carried out 12 reps in a single and 12 plus pressured 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 Raise

The second train was one other lateral elevate, 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 kind 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 a couple of further reps with out having to decrease the load. 

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 both sides of the bar, then two, then three plates per aspect for 2 units. Lunsford defined why he caught with the identical weight for the final two units.

“I don’t feel like I need to set any PR’s…Today, I don’t feel like that’s necessary or even a good idea to be honest.”

Dumbbell Front Raise

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 saved the vary of movement to shoulder stage to concentrate on the shoulders as a substitute of the traps. He defined that his movement helped goal the higher chest as properly.

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

Rear Delt Work

Lunsford and his coaching accomplice 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 properly. 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 at the present time, 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 might be seeking to dethrone defending Mr. Olympia Mamdouh “Big 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 the same model of Lunsford’s exercise, you'll be able to observe the pattern routine above. Olympia qualification not assured.

Featured Image: Derek Lunsford on YouTube

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