{"id":14086,"date":"2023-08-22T16:54:32","date_gmt":"2023-08-22T16:54:32","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=14086"},"modified":"2023-08-22T17:08:00","modified_gmt":"2023-08-22T17:08:00","slug":"derek-lunsford-builds-rounded-delts-with-shoulder-workout-11-weeks-out-of-2023-mr-olympia","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/derek-lunsford-builds-rounded-delts-with-shoulder-workout-11-weeks-out-of-2023-mr-olympia\/","title":{"rendered":"Derek Lunsford Builds Rounded Delts with Shoulder Workout 11 Weeks Out of 2023 Mr. Olympia"},"content":{"rendered":"<p>2022 Mr. Olympia runner-up <a href=\"https:\/\/breakingmuscle.com\/derek-lunsford-2023-offseason-leg-workout\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321263\">Derek Lunsford<\/a> has his sights set on becoming the 18th man to win the title at the <a href=\"https:\/\/breakingmuscle.com\/2023-mr-olympia-date-confirmed-orlando-florida\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321264\">2023 Olympia Weekend<\/a> in Orlando, FL on Nov. 2-5, 2023. The former NPC USA winner (2017) and <a href=\"https:\/\/breakingmuscle.com\/shaun-clarida-wins-2022-212-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321265\">212 Olympia<\/a> champion (2021) will have to be his all-time best if he wants to win the world championship of his sport.\u00a0<\/p>\n<p>Lunsford has been keeping his fans up to date on his progress leading up to that contest on social media, including training videos like the one he released documenting a <a href=\"https:\/\/breakingmuscle.com\/best-shoulder-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321266\">shoulder workout<\/a> at MI40 Gym in Tampa, FL just 11 weeks before the big show. The video below was shared on his YouTube channel on Aug. 21, 2023.<\/p>\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><a href=\"https:\/\/breakingmuscle.com\/derek-lunsford-shoulder-workout-2023-mr-olympia\/\"><img src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/08\/lyteCache-24.php\" alt=\"YouTube Video\" \/><\/a><figcaption><\/figcaption><\/figure>\n<div class=\"wp-block-group is-style-call-out-bm-icon is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><em><strong>More from Breaking Muscle:<\/strong><\/em><\/p>\n<ul>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/best-shoulder-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321267\">The 15 Best Shoulder Exercises for Width and Strength<\/a><\/em><\/strong><a data-lasso-id=\"321268\" href=\"https:\/\/breakingmuscle.com\/author\/chris-colucci\/\"><\/a><\/li>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/bodybuilding-workout\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321269\">The Best Bodybuilding Workout for Each Body Part<\/a><\/em><\/strong><\/li>\n<\/ul>\n<\/div>\n<h3 class=\"wp-block-heading\" id=\"machine-lateral-raise\">Machine Lateral Raise<\/h3>\n<p>Lunsford began the session with <a href=\"https:\/\/breakingmuscle.com\/lateral-raise-variations\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321270\">machine lateral raises<\/a> to focus on his side delts. He\u2019s already lean enough that you can see the muscles working as he lifted the handles of the machine. The weight he was working with wasn\u2019t shown, but he appeared to be in full control throughout his sets.<\/p>\n<p>He would occasionally perform <a href=\"https:\/\/breakingmuscle.com\/bodybuilding-poses\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321271\">poses<\/a> between sets to analyze his physique and prepare for the multiple rounds of posing he\u2019ll have to do on stage at the contest. He gave the fans extra details about his training at this stage of his prep.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p>&#8220;I like to train six days in a row, take the seventh day off,\u201d he said. \u201cOccasionally in the offseason, I&#8217;ll take two days rest but, pretty much between here and the Olympia, six days a week. Today\u2019s day five. Shoulders today. Yesterday I did legs.\u201d<\/p>\n<\/blockquote>\n<p>The camera briefly showed the pin set on the weight stack at 190 pounds (86.2 kilograms), which Lunsford performs for 12 reps on his third set. He ultimately pinned the entire stack of 250 pounds (113.4 kilograms) and worked a final set to failure plus several <a href=\"https:\/\/breakingmuscle.com\/partial-reps\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321272\">partial reps<\/a>, which he counted as 15 total reps. After five total sets, he moved on to the next exercise.<\/p>\n<h3 class=\"wp-block-heading\" id=\"standing-dumbbell-lateral-raise\">Standing Dumbbell Lateral Raise<\/h3>\n<p>The second movement was another <a href=\"https:\/\/breakingmuscle.com\/lateral-raise\/\" data-lasso-id=\"321273\">lateral raise<\/a>, this time using a free weight version with classic standing dumbbell laterals. Five total sets were shown on camera, with the third set shown in its entirety for 12 reps. His fourth set was for 12 full range reps plus partials, and he showed the camera that the gym&#8217;s 33-kilogram dumbbells he used are equivalent to 72.7 pounds, indicating that he\u2019s feeling strong at this phase of his prep.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p>\u201cNot my best ever, but it\u2019s still over 70 pounds.\u201d<\/p>\n<\/blockquote>\n<p>Lunsford then finished with a back-off set using 28 kilograms (61.7 pounds), so he could better control the weight, before moving on.<\/p>\n<h3 class=\"wp-block-heading\" id=\"seated-smith-machine-press\">Seated Smith Machine Press<\/h3>\n<p>With two lateral delt-focused movements completed, Lunsford focused on the front delts with <a href=\"https:\/\/breakingmuscle.com\/overhead-press-variations\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321274\">seated overhead presses<\/a> on a Smith machine. Lunsford used a moderately wide grip and lowered the bar to about chin-height before pressing it up. He would also stop short of lockout to keep tension on the working muscles. He had elbows sleeves on, as well.<\/p>\n<p>Lunsford began with one 45-pound plate per side, then went up to two. He would eventually add a 25-pound plate per side for a third set with a spotter providing assistance at the end. He would remove those 25s for two additional sets, keeping with his training philosophy of using back-down sets.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p>&#8220;I like to do back-off sets periodically in my training &#8230; you do a couple of warm-up sets, do a top set or two, and then that last set. Do one more set but back it down and try to get better control and get as many reps as you can &#8230; So instead of, &#8216;Well, I got 15 reps. Might not have been controlled, but I still got 15 reps, let me go heavier,&#8217; Actually, let&#8217;s get better time under tension. Let&#8217;s get better control of the weight. Let&#8217;s get a few more reps that are clean. What is that gonna do? That&#8217;s going to stimulate the muscle more and prevent injury. Smarter.&#8221;<\/p>\n<\/blockquote>\n<h3 class=\"wp-block-heading\" id=\"front-raises\">Front Raises<\/h3>\n<p>Lunsford\u2019s next exercise was an isolation movement with a twist. He would perform three sets of front raises with his palms facing each other, followed by three more sets with his palms facing down. He told the camera that each set would be done for 10 to 12 reps. However, he would keep the rest to no more than 40 seconds between each set. He saved even more time by working both shoulders simultaneously.<\/p>\n<h3 class=\"wp-block-heading\" id=\"reverse-pec-deck\">Reverse Pec-Deck<\/h3>\n<p>The bodybuilder then shifted focus to his rear delts, beginning with a reverse pec-deck. The former Olympia 212 champion would use the horizontal handles for a palms-down grip, and the camera panned over to Lunsford\u2019s side, where you could see the rear delts working. Not all sets were shown, but he later said he did three sets in total.<\/p>\n<h3 class=\"wp-block-heading\" id=\"rear-lateral-raise\">Rear Lateral Raise<\/h3>\n<p>Following that exercise, Lunsford opted for a free weight movement. He sat on the end of a bench with dumbbells in his hands and performed bent-over lateral raises to target the rear delts again. He progressed to doing sets standing, with his torso bent at a 45-degree angle. Like the front raises, he deliberately changed his hand position with the two rear delt movements \u2014 having his palms facing down during the reverse pec-deck and facing his palms together with the bent-over lateral raises. He explained why these details matter.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p>\u201cSwitching up the hand positioning is going to help you target a little bit different portion of the delts.\u201d<\/p>\n<\/blockquote>\n<h3 class=\"wp-block-heading\" id=\"cable-lateral-raise-and-cable-upright-row\">Cable Lateral Raise and Cable Upright Row<\/h3>\n<p>Lunsford felt the need to target the side delts one last time. So, he went to a <a href=\"https:\/\/breakingmuscle.com\/seated-cable-row\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321275\">seated cable row<\/a> station with two cables and performed a unique cable lateral raise variation. He lied back on the pad and pulled the cable handles out to his sides, as if he was doing a standing lateral raise. He performed one set in this manner, followed by the final exercise of the day \u2014 three sets of a cable <a href=\"https:\/\/breakingmuscle.com\/upright-row\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321276\">upright row<\/a> in the same reclined position on the seated row bench.<\/p>\n<figure class=\"wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram\">\n<div class=\"wp-block-embed__wrapper\">\n<div class=\"sbi-embed-wrap\">\n<blockquote class=\"instagram-media sbi-embed\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/Cv2QrAdOBU9\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:500px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/Cv2QrAdOBU9\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; 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font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/a><\/p>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/Cv2QrAdOBU9\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Derek Lunsford (@dereklunsford_)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/div>\n<\/div>\n<\/figure>\n<div class=\"wp-block-group is-style-call-out-bm-icon is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><em><strong>More from Breaking Muscle:<\/strong><\/em><\/p>\n<ul>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/beginner-bodybuilding-routine\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321277\">Try This Beginner Bodybuilding Routine If You\u2019re Looking To Build Mass<\/a><\/em><\/strong><\/li>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321278\">How to Build Muscle: The Training and Diet Guide for Lifters<\/a><\/em><\/strong><a data-lasso-id=\"321279\" href=\"https:\/\/breakingmuscle.com\/author\/chris-colucci\/\"><\/a><\/li>\n<\/ul>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"3d-shoulder-workout\">3D Shoulder Workout<\/h2>\n<p>If you want to give Lunsford\u2019s style of training a try for yourself, you can follow the sample workout below.<\/p>\n<ul>\n<li><strong>Machine Lateral Raise<\/strong> \u2014 5 x 12-15<\/li>\n<li><strong>Standing Dumbbell Lateral Raise<\/strong> \u2014 5 x 12-15 (Final set with reduced weight)<\/li>\n<li><strong>Seated Smith Machine Press<\/strong> \u2014 5 x 10-12 (Final set with reduced weight)<\/li>\n<li><strong>Front Raise<\/strong> \u2014 6 x 10-12 (30-40 seconds rest, 3 sets palms-in\/3 sets palms-down)<\/li>\n<li><strong>Reverse Pec-Deck<\/strong> \u2014 3 x 10-12 (Palms-down)<\/li>\n<li><strong>Rear Lateral Raise<\/strong> \u2014 3 x 10-12 (Palms-in)<\/li>\n<li><strong>Cable Lateral Raise<\/strong> \u2014 1 x 12<\/li>\n<li><strong>Cable Upright Row<\/strong> \u2014 3 x 10-12<\/li>\n<\/ul>\n<p>Lunsford finished one spot behind champion <a href=\"https:\/\/breakingmuscle.com\/hadi-choopan-wins-2022-mr-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321280\">Hadi Choopan<\/a> at the 2022 Mr. Olympia in Las Vegas, NV. He will look to take that final step toward the prestigious Sandow trophy and Olympia title in November.<\/p>\n<p>If he\u2019s able to defeat Choopan, as well as fellow top contenders including <a href=\"https:\/\/breakingmuscle.com\/nick-walker-derek-lunsford-2023-mr-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321281\">Nick Walker<\/a>, <a href=\"https:\/\/breakingmuscle.com\/samson-dauda-2023-mr-olympia-goal\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321282\">Samson Dauda<\/a>, and former champions <a href=\"https:\/\/breakingmuscle.com\/bodybuilder-brandon-curry-weighs-260-pounds-2022-mr-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321283\">Brandon Curry<\/a> (2019 Mr. Olympia) and <a href=\"https:\/\/breakingmuscle.com\/mamdouh-big-ramy-elssbiay-angry-2023-mr-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"321284\">Mamdouh &#8220;Big Ramy&#8221; Elssbiay<\/a> (2020-2021 Mr. Olympia), then Lunsford will be the first man in history to have won the Olympia in two different divisions \u2014 the 212 and Men&#8217;s Open. This is an exciting time for Lunsford, on and off the stage, because he recently revealed that he and his wife are expecting their first child together.<\/p>\n<p><em>Featured Image: Derek Lunsford \/ YouTube<\/em><\/p>\n<p>The post <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\/derek-lunsford-shoulder-workout-2023-mr-olympia\/\">Derek Lunsford Builds Rounded Delts with Shoulder Workout 11 Weeks Out of 2023 Mr. Olympia<\/a> appeared first on <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\">Breaking Muscle<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>2022 Mr. Olympia runner-up Derek Lunsford has his sights set on becoming the 18th man to win the title at the 2023 Olympia Weekend in Orlando, FL on Nov. 2-5, 2023. The former NPC USA winner (2017) and 212 Olympia champion (2021) will have to be his all-time best if he wants to win the world championship of&#8230;<br \/>\nThe post Derek Lunsford Builds Rounded Delts with Shoulder Workout 11 Weeks Out of 2023 Mr. Olympia appeared first on Breaking Muscle.<\/p>\n","protected":false},"author":1,"featured_media":14088,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14086"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=14086"}],"version-history":[{"count":2,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14086\/revisions"}],"predecessor-version":[{"id":14089,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14086\/revisions\/14089"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/14088"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=14086"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=14086"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=14086"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}