The bodybuilding legend put the present famous person by means of 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 house a runner-up end on the 2022 Olympia, placing himself on the precipice of immortality. In November 2023, throughout 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 means of a back and biceps workout collectively that might most likely solely be achieved by two bodybuilding superstars.
Earlier than Lunsford and Coleman hit the gymnasium, they spent a lot of a day collectively, doing issues like getting breakfast at a diner and speaking in regards to the bodybuilding coaching course of. Then, when it was time to get right 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 gymnasium. 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 latest 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 groups. The train is nice for well-rounded again growth if carried out in a managed style. Each Lunsford and Coleman powered by means of just a few heavy units whereas regularly 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 mentioned 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 carried out a wide-grip lat pulldown. A staple again motion in lots of coaching routines, the latissimus dorsi is underneath the microscope right here. The duo carried out a conventional lat pulldown with a wider grip earlier than shifting to some units of a behind-the-neck variation.
Lunsford emphasised that contraction and approach had been important on the lat pulldown.
“Although it appears to be like like we’re swaying a bit of bit, you’ve actually gotta just remember to’re staying engaged with the muscle and conserving that fixed pressure,” Lunsford mentioned.
Single-Arm Dumbbell Preacher Curl
Lunsford and Coleman remoted their muscle groups 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 an effective way to bolster the biceps brachii muscle groups.
After warming up, Lunsford and Coleman pushed themselves by means of just a few working units as they prepped for the ultimate phase of their day within the gymnasium 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 groups and the brachialis close to the forearm. With their again and biceps sufficiently educated, Lunsford and Coleman put a neat bow on their mutual session.
After getting the chance to select the mind of a residing 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 a number 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 a great time, man!”
Featured picture: @dereklunsford_ on Instagram