Reigning Mr. Olympia Hadi Choopan and 2022 Mr. Olympia runner-up Derek Lunsford met individually with their coach Hany Rambod for a chest workout two days before Olympia 2023. “The Persian Wolf” seeks to defend his title, while Lunsford hopes to become the first bodybuilder to win in two different Olympia divisions — 212 and Men’s Open.
Watch the final workouts before the 2023 Olympia for the reigning number one and two Men’s Open bodybuilders in the world in the video below, courtesy of the Evogen Nutrition YouTube channel. The two rivals’ workouts were separate:
[Tune In: 2023 Mr. Olympia Results — Live Updates & Coverage]
Hadi Choopan’s Final Workout
Below is a breakdown of the reigning champ’s chest workout:
- Machine Chest Press
- Dumbbell Incline Bench Press
- Seated Cable Flye
- Cable Incline Flye
Coach Rambod has Choopan at 75-80 percent workout intensity. Although the weights aren’t light, he’s focusing on going through a full range of motion to help shuttle the carbs to his muscles.
Machine Chest Press & Dumbbell Incline Bench Press
Choopan was especially careful of keeping his shoulders safe ahead of Olympia Weekend. Choopan used a neutral grip when performing the chest press. He internally rotated the 110-pound dumbbells while performing the incline dumbbell bench press.
Seated Cable Fly & Cable Incline Fly
Choopan kept the weight heavy on the flyes, which is made apparent by the bit of momentum he channeled from his torso to squeeze his pecs together during the concentric. The flye variations are programmed to get as much blood to his pecs as possible before touching the Olympia stage.
[Related: 2023 Ms. Olympia Prejudging Results]
Derek Lunsford’s Final Workout
Here’s what the 212 Olympia 2021 champ did for chest:
- Machine Chest Press
- Pec Peck Fly
- Dumbbell Incline Bench Press
- Machine Incline Chest Press
- High Cable Flye
- Cable Incline Flye
- Cable Rope Triceps Extension
- Cable Single-Arm Triceps Extension
- Machine Calf Raise
Compared to Choopan, the former 212 Olympia champ kept the weights lighter and the tempo slower. Since this is only Lunsford and Rambod’s third time working together, Choopan says they’re still learning Lunsford’s body regarding training cues as well as the pushing, fullness, and hardness of Lunsford’s workout and muscles.
Chest Press & Dumbbell Incline Bench Press
Lunsford used a neutral grip while targeting his upper pecs on the incline bench press. The machine chest press hit Lunsford’s mid-chest while the incline of the dumbbell bench press targeted his upper pecs.
Pec Deck Fly & High Cable Fly
Coach Rambod had Derek Lunsford use an open grip on both flye variations. The high cable flye biased the lower pec fibers, while the incline fly targets forced the upper pecs to do the bulk of the work.
Triceps Extensions & Machine Calf Raises
Lunsford performed cable rope triceps extension with a hip hinge and paused at the bottom of each rope extension. Lunsford turned to the side and grabbed the cable post for stability during each rep. hit machine calve calf raises as his last exercise before the 2023 Olympia. “From here on out, we just have to rest, get our meals in, and pose,” says Lunsford.
Featured image: @hanyrambod on Instagram
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