Derek Lunsford has been in the limelight ever since winning his  first 212 Olympia title at the 2021 Mr. Olympia . Currently, in a long off-season, Lunsford is leaving no stoned unturned in prep to successfully defend his throne at the  2022 Mr. Olympia, scheduled for Dec. 15-18 in Las Vegas, NV . 

On June 9, 2022,  Derek Lunsford  took to his YouTube channel to share his most recent shoulder workout with his fans. 

The video opens in Ben Pakulski’s MI40 gym’s locker area where Lunsford reveals that he is sore from his  previous leg workout . However, he didn’t let that affect his shoulder workout, as you’ll find out soon. 

Here is a summary of the reigning 212 Olympia champ’s shoulder training routine:

The 29-year-old bodybuilder started his shoulder training session with the machine side lateral raise. He performed a few warm-up sets before getting to the working sets. “Do a couple of working sets here on this exercise for the medial delts,” added Lunsford.

Before hitting his last set, Lunsford took off his jacket and spent some time posing in a stringer. Although the 212 champ didn’t mention it, he presumably used a combination of a  drop set  and rest-pause technique for his final set.

“That’s how a warm-up should feel.”

Lunsford performs the first set with a pair of 30-kilogram (66-pound) dumbbells and progresses to 40 kilograms (88 pounds) for the second and third sets. He keeps his reps slow and controlled throughout the exercise. 

Since Lunsford works with  renowned coach Hany Rambod , he uses Rambod’s FST7 training protocol on the front dumbbell raise. 

Lunsford did six sets of front raises for this workout and took a 30 to 40-second rest between sets. He used a neutral (palms facing each other) grip for the first three sets. However, he switched to a pronated (palms facing down) grip for the final three sets. Per the 212 Olympia champ’s stopwatch, the exercise took about six minutes to complete.

After wrapping up the FST7 sets, Lunsford moved on to the reverse pec deck fly to train his rear deltoids. The star bodybuilder used the same hand positioning for this exercise as the FST7 dumbbell front raise. He used a neutral grip for the first couple of sets before switching to the overhand grip for the last couple of sets. 

“Both times, I’m thinking about pushing my hands away, and I’m not pulling back.”

The reigning 212 Olympia champ performs Smith machine upright rows as the fifth exercise for the day. He sticks to using one 45-pound plate on each side for the entirety of the exercise. 

Lunsford wraps up his shoulder workout with shrugs on the Smith machine. “That’s it for shoulder for today,” adds the bodybuilder. 

“We could have done a few other exercises like face pulls or different variations of presses, raises, and other machines but today’s was a solid workout. We hit every angle, we improved, and yeah, another good day in the books.”

Next Read:   Bodybuilder Derek Lunsford Shares Full Day of Eating in Off-Season

The 212 champ last stepped on stage at the  2022 Pittsburgh Pro , where he was asked to fill in for the MIA reigning  Mr. Olympia champ Big Ramy . Lunsford impressed bodybuilding fans with his size as he gave the Men’s Open division bodybuilders  Nick Walker ,  Hunter Walker , and  2019 Mr. Olympia winner Brandon Curry  a run for their money. 

Derek Lunsford has been  flirting with the idea of moving to the Men’s Open division . However, per speculations, he plans to do so after successfully defending his title at the 2022 Mr. Olympia. 

Vidur is a writer and editor at FitnessVolt.com. He is passionate about strength sports and dedicated to sharing his hard-earned knowledge. An expert at giving unsolicited advice, his writing benefits the readers & elicits the bros.

Hunter Labrada is considered one of the frontrunners for winning the 2022 Mr. Olympia, scheduled for Dec. 15-18, 2022, in Las...

Nick Walker is undoubtedly one of the most prominent bodybuilders in the pro bodybuilding circuit. He turned pro at the 2020...

With eight titles to his name, Ronnie Coleman is the winningest bodybuilder in Mr. Olympia history — a title he shares with...

One of bodybuilding's biggest stars, Nick Walker is currently in the heat of off-season preparations for his second appearance at...

Kate Hudson is one of the most bankable actresses in Hollywood. She is well-known for her athletic figure. But it...

Your email address will not be published. Required fields are marked *

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more. Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.