Mr. O 212 Derek Lunsford’s Unorthodox Chest & Calves Workout

IFBB pro-Derek Lunsford not too long ago took to his Youtube channel with an attention-grabbing chest and calves mixture exercise. Read on to study a brand new chest motion that you’ve got in all probability by no means carried out earlier than.

Derek Lunsford Chest & Calves Workout

Derek Lunsford is an American IFBB professional bodybuilder that is caught the business’s consideration over latest years. He gained the 2017 NPC USA Championships Overall to earn his IFBB professional card, then gained the Tampa Pro 212 proper after that.

Since then, he is competed within the Olympia yearly and by no means completed worst than fifth place. Lunsford gained the 2021 Olympia within the 212 division, and he plans to do it once more this yr.

With his monitor document, we will assure he is aware of what he is doing within the fitness center, so try his chest and calves exercise beneath.

Cable Chest Flys

Derek begins the exercise on the cable machine as he is talking to somebody off digicam. Lunsford says he often begins with warmup units of 15-20 reps, however right this moment he isn’t going over 12 reps.

The first train we see Derek carry out is the cable chest fly. He does one set standing up straight with sluggish managed reps, then the digicam cuts to him finishing a set of flys the place his physique is bent over, and he is bringing his arms collectively down in entrance of himself.

Incline Dumbbell Press

After a short posing session, Lunsford’s second train is an incline dumbbell press however at a slight incline. It seems like he is performing units of 8-12 reps right here. We see him transfer up in weight with every set.

The first set begins with dumbbells weighing 40 kg (88 lb). By the fourth set, he is urgent 72.5 kg (160 lb ) dumbbells. He stated the ten plus reps he acquired felt nice, and he considered leaping up 20 lb in every hand, however on the finish of the day, he is a bodybuilder that focuses on hypertrophy, not energy. 

Incline Dumbbell Flys X DB Hammer Press

Derek strikes on to incline dumbbell flys, the place he executes every rep in a sluggish eccentric and concentric motion whereas specializing in squeezing his pecs. After his final rep of flys, he goes proper right into a dumbbell hammer press.

Decline Dumbbell Flys With Resistance Band

As the digicam cuts to Derek’s subsequent train, we see an unorthodox setup the place he has a resistance band wrapped round his again whereas holding every finish in his fingers together with the dumbbell handles.

After he winds up some reps, he talks about why utilizing the band together with the dumbbells works so nicely. He says the band creates further pressure that pulls his shoulders again, so you actually need to squeeze on the high of the train, which is completely different from a traditional dumbbell fly, the place the train often will get simpler as you carry your arms collectively.

Decline Dumbbell Press With Resistance Band

Lunsford then makes use of the identical method with the resistance band as we see him finishing some decline dumbbell presses with the band. This train appears to tax him to the max as he went to failure.

Smith Machine Bench Press

Next up, we see Derek performing bench press on the Smith machine. His method and kind must be famous, as he has his elbows flared out a bit to focus on the higher chest. He’s additionally making an attempt to get a most pump, so he is doing quicker partial reps as much as 15.

Seated Calf Raise

After his chest workouts wrapped up, Derek hopped on the seated calf elevate, the place we noticed him carry out 3 units of 8-12 reps. The majority of the reps carried out right here had been tremendous sluggish on the way in which up and down till he busted out some rapid-fire partial reps in direction of the top. He completed off with a dropset the place he went to failure. 

Seated Toe Raise

This is a uncommon train to see in most gyms. It’s the other of a calf elevate, the place you may carry your toes up as an alternative of concentrating on the tibialis anterior on the entrance of the shins.

At the top of the video, Derek talks about why he hit the chest and calves on the identical day. He then imparts some motivation by saying even when you do not feel like going to work out, typically it’s important to push your self. He says it is not about ego lifting; it is about coming to the fitness center and doing the work to enhance his physique.

Always give attention to kind!

Sample Derek Lunsford Chest & Calves Workout

We do not know the precise set and rep scheme featured within the exercise above, however we’ll go together with the vary he spoke about briefly. This exercise is supposed to get a terrific pump, so give attention to the shape and contraction, not the whole quantity you are lifting.

Cable Chest Flys: 3 units x 8-12 reps (change higher physique place every set: begin standing up straight, then end the final set along with your physique hinged ahead)

Incline DB Chest Press: 4 units x 8-10 reps
Superset: Incline DB Flys x DB Hammer Press: 2 units x 10 reps (every train)
Decline DB Flys With Band: 2 units x 12 reps
Decline DB Press With Band: 1 set x 8-12 reps
Smith Machine Bench Press: 2 units x 12-15 reps
Seated Calf Raise: 4 units x 12-15 reps (the final set is AMRAP dropset, scale back weight 30%)

Standing Toe Raise: 2 units X AMRAP

Note: Keep 1-2 min rests between units.


Derek Lunsford is likely one of the high bodybuilders on the planet, and we will see he is taking it tremendous significantly to stay the 212 Olympia champion this yr. We liked to see some unorthodox actions just like the dumbbells mixed with the resistance band, and we will not wait to provide it a go!


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