FST-7 Chest with 2022 Mr. Olympia Runner-Up Derek Lunsford
Jan 27, 2023
Fresh off his 2nd place at the Mr. Olympia, Derek immediately starts making off-season improvements with 22X Olympia winning coach Hany Rambod in Dallas.
Rambod and Lunsford recently had their second anniversary since they started working together and they're already starting to put in the work for their third competition season. in 2021, Derek Lunsford teamed up with Hany Rambod for the first time and they won the 212 Olympia title. In 2022, Derek moved into the open class for the first time and shocked the world by placing second in the prestigious Mr. Olympia. Lunsford could have chosen to chase the $300,000 prize money being offered at the 2023 Arnold Classic, but he decided to take the time off to allow his body to rest to make improvements in an attempt to win the 2023 Mr. Olympia title.
Related podcast, Hany Rambod The Truth Episode 78 with 2022 Mr. Olympia Runner-Up Derek Lunsford
Lunsford recently met up with The Pro Creator in Dallas to start making improvements for this year's Mr. Olympia. Hany pushes Derek through an intense FST-7 chest workout designed to improve the thickness in his chest. Go behind the scenes to see what this winning team is up to.
You too can train with Hany Rambod, 22X Olympia winning coach, using the FST-7 app. Download today and get two weeks free using these same training principles.
PRE-WORKOUT
INTRA-WORKOUT
- Amino KEM, 1 Scoop - Sour Candy
POST-WORKOUT
THE WORKOUT
Focus: Time under tension and controlled reps vs. heavy weights.
Panatta Chest Press
- 4 sets 10-15 reps*
Incline DB Press
- 4 sets 12-15 reps*
Incline DB Press (Palms Facing In)
- 4 sets 12-15 reps*
Cable Flys
- 4 sets 12-15 reps*
Dip Machine (Lean frwd for lower pecs)
- 4 sets 12-15 reps*
*Between sets posing, squeezing, holding
