Derek Lunsford Intensifies Training 5 Weeks Out from the 2023 Mr. Olympia Contest


Pursuing his mission to make history at the forthcoming Mr. Olympia competition in 2023, renowned professional bodybuilder Derek Lunsford accelerates his preparations, as confirmed by recent online data. With only 35 days or approximately five weeks left, Lunsford is turning all his focus on his back and biceps workout sessions.

In his recently shared video data online, Lunsford guides his audience through his workout routine that particularly targets his back muscles. His pattern starts with a varied form of lat pulldowns that fire up his lower lats, followed immediately by a switch to free weights. Despite the apparent strain of dieting, Lunsford assures that his aim is not heavy weightlifting, but rather muscle stimulation. He does a combination of barbell rows, rack pulls, and other exercises to isolate muscles and create maximum stimulation before lifting heavy loads.

Sticking to his primary goal of muscle stimulation, Lunsford indulges in some isolation work using a chest-supported T-bar row meant for the upper trap. He admits his affection for this exercise, as it targets the lower lats up to the upper trap, ligamenting every aspect of the back muscles. Moreover, he believes that this form of exercise helps build strength, and will subsequently aid with other workouts, including hamstring, glute, deadlifts, and front squats.

Table 1: Highlighting Derek Lunsford's back and bicep workout routine

No. Exercises Purpose Important Notes
1. Lat pull-downs Light up lower lats He does variations of grip type (close grip and wide grip).
2. Reverse grip low-row To isolate the lower lats Free weights are introduced at this stage.
3. Barbell rows Lift an adequate amount of weight; muscle stimulation Acknowledges that he could have lifted heavier weights earlier but emphasizes muscle stimulation.
4. Rack pulls Strength building works lower lats to upper trap, rear delts, mid-trap, and rhomboids; Stabilize for leg days This also helps with other workouts.
5. Chest-supported T-bar row Target upper traps This workout is categorized as isolation work.

After these grueling sessions, Lunsford ends up with biceps training. His workout culminates with a set that pushes him to his limits, thereby, "emptying the tank" as he puts it.

Approaching the competition, Lunsford is conscious that, regardless of his innate strengths, every aspect of his physique needs to improve. Over the next four weeks, he plans for four more hard training sessions for each body part, while the remaining days will be devoted to fine-tuning for peak week.



Consistently seeking to motivate and engage his fans, Lunsford often shares resourceful content comprising his journey towards ingraining his name in the annals of bodybuilding history.

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