Recently 2021 Olympia 212 Champ Derek Lunsford petitioned the Olympia Committee for an invite into the 2022 Mr. Olympia competition. His request was accepted and Derek will enter the Open class this year. 22X Olympia winning coach Hany Rambod takes Lunsford through a punishing FST-7 chest workout as The Pro Creator identified chest as one of the body parts Derek needs to improve. Follow the winning team behind the scenes 13 weeks out as they push to #Get3D chest rep by rep using Rambod's FST-7 training protocol.

PRE-WORKOUT

• EVP AQ - 1 Cap
• EVP 3D Sour Candy - 1 Scoop
• EVP Xtreme NO Sour Candy - 1 Scoop

INTRA-WORKOUT

• Amino KEM Smashin' Passion Orange - 1 Scoop

THE WORKOUT

Incline Chest Press

• 12-15 reps 2 warm up Sets
• 8-12 working set last set drop set

Incline Dumbbell Flys 

• 12-15 reps 1 warm up Set
• 8-12 3 working sets (last set drop set)

Incline Dumbbell Power press

• 12-15 reps 1 warm up Set
• 8-12 2 working sets (last set drop set)

Seated Dips

• 12-15 reps 1 warm up Set
• 8-12 2 working sets (last set drop set)

Pec Deck Flys

• 12-15 reps 1 warm up Set
• 8-12 3 working sets