IFBB pro-Derek Lunsford lately took to his Youtube channel with an attention-grabbing chest and calves mixture exercise. Learn on to be taught a brand new chest motion that you’ve got most likely by no means finished earlier than.
Derek Lunsford Chest & Calves Exercise
Derek Lunsford is an American IFBB professional bodybuilder that is caught the trade’s consideration over current years. He gained the 2017 NPC USA Championships Total to earn his IFBB professional card, then gained the Tampa Professional 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.
Together with his observe file, we are able to assure he is aware of what he is doing within the health club, so take a look at his chest and calves exercise under.
Cable Chest Flys
Derek begins the exercise on the cable machine as he is talking to somebody off digital camera. Lunsford says he often begins with warmup units of 15-20 reps, however at present he isn’t going over 12 reps.
The primary train we see Derek carry out is the cable chest fly. He does one set standing up straight with sluggish managed reps, then the digital camera 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 appears to be like like he is performing units of 8-12 reps right here. We see him transfer up in weight with every set.
The primary set begins with dumbbells weighing 40 kg (88 lb). By the fourth set, he is urgent 72.5 kg (160 lb ) dumbbells. He mentioned the ten plus reps he received 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
Because the digital camera 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 arms together with the dumbbell handles.
After he finally ends up some reps, he talks about why utilizing the band along with the dumbbells works so nicely. He says the band creates further rigidity that pulls his shoulders again, so you actually should squeeze on the high of the train, which is completely different from a standard 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 approach 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
Subsequent up, we see Derek performing bench press on the Smith machine. His approach and kind ought to be famous, as he has his elbows flared out a bit to focus on the higher chest. He is additionally attempting to get a most pump, so he is doing quicker partial reps as much as 15.
Seated Calf Increase
After his chest workout routines wrapped up, Derek hopped on the seated calf increase, the place we noticed him carry out 3 units of 8-12 reps. The vast majority of the reps finished 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 tip. He completed off with a dropset the place he went to failure.
Seated Toe Increase
This can be a uncommon train to see in most gyms. It is the other of a calf increase, the place you may raise your toes up as an alternative of concentrating on the tibialis anterior on the entrance of the shins.
On the finish 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 in the event you do not feel like going to work out, generally it’s a must to push your self. He says it is not about ego lifting; it is about coming to the health club and doing the work to enhance his physique.
At all times concentrate on kind!
Pattern Derek Lunsford Chest & Calves Exercise
We do not know the precise set and rep scheme featured within the exercise above, however we’ll go along with the vary he spoke about briefly. This exercise is supposed to get an important pump, so concentrate on the shape and contraction, not the entire 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 Increase: 4 units x 12-15 reps (the final set is AMRAP dropset, scale back weight 30%)
- Standing Toe Increase: 2 units X AMRAP
Word: Preserve 1-2 min rests between units.
CLOSING THOUGHTS
Derek Lunsford is without doubt one of the high bodybuilders on this planet, and we are able to see he is taking it tremendous severely 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!
