The bodybuilding legend put the present famous person by the wringer.
Former 212 Olympia champion (2021) Derek Lunsford switched to competing in the Men’s Open last year and barely missed a beat. The famous person bodybuilder took residence a runner-up end on the 2022 Olympia, placing himself on the precipice of immortality. In November 2023, in the course of the newest iteration in Orlando, FL, Lunsford will try to finish the job. First, he took some training recommendation from an icon.
On Apr. 3, 2023, Lunsford posted a video to his YouTube channel the place he works out with eight-time Mr. Olympia (1998-2005) Ronnie Coleman. The legend and Lunsford stroll by a back and biceps workout collectively that would most likely solely be achieved by two bodybuilding superstars.
Earlier than Lunsford and Coleman hit the health club, they spent a lot of a day collectively, doing issues like getting breakfast at a diner and speaking concerning the bodybuilding coaching course of. Then, when it was time to get all the way down to enterprise, they wasted no time.
Right here’s an outline of the back and biceps exercise from Lunsford and Coleman. The routine befell at Coleman’s Signature Sequence health club. Observe: The precise repetition and units for every motion had been undisclosed.
Lunsford and Coleman start the session with a conventional deadlift. Given a few of Coleman’s current well being points, solely Lunsford carried out the motion, working in just a few units earlier than the pair moved on.
Seated Cable Row
Lunsford and Coleman labored in some seated cable rows to heart extra on a horizontal coaching angle for the again muscle tissue. The train is nice for well-rounded again improvement if carried out in a managed vogue. Each Lunsford and Coleman powered by just a few heavy units whereas steadily growing their weight.
Regardless of an obvious depth, Coleman took the time to encourage Lunsford, maybe giving him an acceptable description.
“Subsequent up and coming Mr. Olympia is true right here,” Coleman stated of Lunsford as he labored out. “The long run is right here. You bought the person in the home.”
Broad-Grip Lat Pulldown
To shut out the back-focused portion of their session, Lunsford and Coleman applied a wide-grip lat pulldown. A staple again motion in lots of coaching routines, the latissimus dorsi is below the microscope right here. The duo carried out a conventional lat pulldown with a wider grip earlier than shifting to a couple units of a behind-the-neck variation.
Lunsford emphasised that contraction and approach had been important on the lat pulldown.
“Despite the fact that it seems to be like we’re swaying somewhat bit, you’ve actually gotta just be sure you’re staying engaged with the muscle and preserving that fixed pressure,” Lunsford stated.
Single-Arm Dumbbell Preacher Curl
Lunsford and Coleman remoted their muscle tissue with preacher curls within the first a part of their biceps exercise. The character of the motion restricts an athlete’s positioning, forcing improved work on the biceps. This makes preacher curls a good way to bolster the biceps brachii muscle tissue.
After warming up, Lunsford and Coleman pushed themselves by just a few working units as they prepped for the ultimate section of their day within the health club collectively.
Seated Dumbbell Hammer Curl
To distinguish from the preacher curls, Lunsford and Coleman closed with some units of the hammer curl variation. Hammer curls work the lengthy head of the biceps muscle tissue and the brachialis close to the forearm. With their again and biceps sufficiently skilled, Lunsford and Coleman put a neat bow on their mutual session.
After getting the chance to choose the mind of a dwelling Olympia legend, Lunsford was appropriately grateful. It’s not essentially usually a present star even will get an opportunity at this sort of assembly of the minds.
“What a day, man! That was quite a lot of enjoyable,” Lunsford exclaimed. “It simply felt like all of us clicked instantly. Simply everyone right here, and particularly me and Ronnie [Coleman] hanging out and having time, man!”
Featured picture: @dereklunsford_ on Instagram