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


The 212 Olympia champion is having a look to transform the primary guy to win an Olympia in two divisions.

After conquering his department on the 2021 Olympia, 212 Mr. O Derek Lunsford has shifted his focal point to a larger (actually) purpose. At the weekend of Dec. 16, Lunsford will shuttle to Las Vegas, NV, and compete within the Males’s Open department for the Mr. Olympia name — which is regarded as without equal success in bodybuilding.

The American bodybuilder is already thought to be large for his earlier department. Nonetheless, he’ll must measurement up to make sure he isn’t dwarfed via the likes of 2020-21 Mr. Olympia Mamdouh “Large Ramy” Elssbiay, who weighed just about 340 kilos in his offseason.

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

Right through the offseason — which, for IFBB Professional League bodybuilders of the absolute 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 danger.

After which, in September 2022, Mr. Olympia and Lunsford introduced on Instagram that he would obtain an invitation for the display. Any other former 212 Olympia, Shaun Clarida (2020), is certified for the Males’s Open department on the 2022 Olympia. Although, it’s no longer but showed which department he’ll be competing in.

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

Lunsford’s Shoulder Exercise

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

Teach Like Lunsford

  • Seated Lateral Carry Gadget: 5 x 12 + 12 compelled reps
  • Seated Dumbbell Lateral Carry: 3 x 10-12
  • Smith Gadget Shoulder Press: 4 x 10-12
  • Dumbbell Entrance Carry: 3 x 10-12
  • Rear Lateral Carry: 3 x 10-12
  • Opposite Percent-Deck: 3 x 10-12
  • Face Pull: 3 x 10-12

Seated Lateral Carry Gadget

Lunsford’s first workout used to be the seated lateral carry device to focus on the facet delts. After his first set, he discussed taking a couple of units to get warmed up. 

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

Handiest 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 some other. He used to be noticed the usage of the device for 5 units. After the fourth and 5th units, he may well be noticed hitting poses to research his growth.

Dumbbell Lateral Carry

The second one workout used to be some other lateral carry, however this time with dumbbells. The present, however no longer protecting, Olympia 212 winner is specializing in width with those workouts. He opted to make use of the seated model to implement correct shape and use much less weight. In between units of 10-12 reps, he may well be noticed chatting with some other Olympia 212 winner — 2019 champion Kamal Elgargni.

For his 3rd set, Lunsford began seated, then stood as much as get a couple of additional reps with no need to decrease the load. 

Smith Gadget Shoulder Press

The 3rd motion for this consultation used to be the Smith device shoulder press, which emphasizes the entrance delts. He began with one 45-pound plate on every facet of the bar, then two, then 3 plates in line with facet for 2 units. Lunsford defined why he caught with the similar weight for the final two units.

“I don’t really feel like I want to set any PR’s…These days, I don’t really feel like that’s essential and even a good suggestion to be fair.”

Dumbbell Entrance Carry

Lunsford then carried out some other entrance delt motion. He did dumbbell entrance raises via bringing each dumbbells up and in entrance of him concurrently. He saved the variability 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 neatly.

He modified his movement at the 3rd set to imitate a “Y” formation to concentrate on the delts just a little another way. 

Rear Delt Paintings

Lunsford and his coaching spouse stayed in the similar position for the following workout, however they modified the point of interest to the rear delts.

After 3 units of that workout, they modified to the opposite p.c-deck device, the place they carried out 3 units as neatly. Lunsford had handiest deliberate on doing two actions for the rear delts, however he selected so as to add face pulls to make it 3 workouts for that space.


The 2017 NPC USA champion added biceps to the time table on at the present time, and he selected cable curls to paintings with. He hit further poses in between his 3 units. This used to be the realization of the learning consultation.

Lunsford might be having a look to dethrone protecting Mr. Olympia Mamdouh “Large Ramy” Elssbiay to transform the seventeenth guy to win bodybuilding’s greatest name in December. If he wins, he would be the first guy to win the Olympia in two other divisions. If you need to take a look at a equivalent model of Lunsford’s exercise, you’ll be able to observe the pattern regimen above. Olympia qualification no longer assured.

Featured Symbol: Derek Lunsford on YouTube



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