Training

Rising IFBB Pro League Star, Derek Lunsford

The shoulder workout that landed him in the top 5 in his first 212 Olympia.

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 LUNSFORD'S SHOULDER WORKOUT 

  • Dumbbell Lateral Raise | SETS: 4* REPS: 20–30, 15–20, 10–15, 10–15
  • Seated Dumbbell Shoulder Press | SETS: 4* REPS: 15, 15, 10–12, 10–12 
  • Cable Upright Row | SETS: 3* REPS: 15, 10–12, 10–12 
  • Dumbbell Front Raise | SETS: 3 REPS: 15
  • superset with Face-Pull | SETS: 3 REPS: 15 

*Lunsford increases the weight on each set (pyramid). The numbers listed in the “Reps” column for the first three exercises are typical of how his rep counts decrease as the weight gets heavier. 

LUNSFORD’S TRAINING SPLIT 

  • MONDAY | Chest, Abs 
  • TUESDAY Back 
  • WEDNESDAY | Legs (quad focus), Calves 
  • THURSDAY | Shoulders, Abs 
  • FRIDAY | Biceps, Triceps 
  • SATURDAY | Legs (hamstrings and glutes focus), Calves
  • SUNDAY | Off 

CARDIO CUE

“Leading up to a show, I do cardio every day—usually twice a day,” says Lunsford, who walks on a treadmill at an incline at low intensity during these sessions. “I’ll do it in a fasted state in the morning, then again post-workout, for 30 minutes at a time.” In the off-season, he does cardio four to five times a week for around 20 minutes per session. The treadmill is still used, but he also incorporates high-intensity intervals (HIIT) on an elliptical machine, a stationary bike, or a stairclimber from time to time. “If I start to get soft, I’ll crank it up for a few weeks with the HIIT,” he says.

 FLEX 

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