Derek Lunsford and Ronnie Coleman Spend High quality Time Constructing Up Their Again and Biceps

The bodybuilding legend put the present celebrity by means of the wringer.

Written by Robert Zeglinski Final up to date on April 5, 2023

Former 212 Olympia champion (2021) Derek Lunsford switched to competing in the Men’s Open last year and barely missed a beat. The celebrity bodybuilder took residence a runner-up end on the 2022 Olympia, placing himself on the precipice of immortality. In November 2023, throughout the newest iteration in Orlando, FL, Lunsford will try to finish the job. First, he took some training recommendation from an icon.

On Apr. 3, 2023, Lunsford posted a video to his YouTube channel the place he works out with eight-time Mr. Olympia (1998-2005) Ronnie Coleman. The legend and Lunsford stroll by means of a back and biceps workout collectively that might most likely solely be achieved by two bodybuilding superstars.

Earlier than Lunsford and Coleman hit the health club, they spent a lot of a day collectively, doing issues like getting breakfast at a diner and speaking concerning the bodybuilding coaching course of. Then, when it was time to get all the way down to enterprise, they wasted no time.

Right here’s an summary of the back and biceps exercise from Lunsford and Coleman. The routine happened at Coleman’s Signature Collection health club. Be aware: The precise repetition and units for every motion have been undisclosed.

Deadlift

Lunsford and Coleman start the session with a conventional deadlift. Given a few of Coleman’s current well being points, solely Lunsford carried out the motion, working in just a few units earlier than the pair moved on.

Seated Cable Row

Lunsford and Coleman labored in some seated cable rows to heart extra on a horizontal coaching angle for the again muscle mass. The train is nice for well-rounded again growth if carried out in a managed style. Each Lunsford and Coleman powered by means of just a few heavy units whereas step by step growing their weight.

Regardless of an obvious depth, Coleman took the time to encourage Lunsford, maybe giving him an acceptable description.

“Subsequent up and coming Mr. Olympia is correct right here,” Coleman mentioned of Lunsford as he labored out. “The longer term is right here. You bought the person in the home.”

Extensive-Grip Lat Pulldown

To shut out the back-focused portion of their session, Lunsford and Coleman carried out a wide-grip lat pulldown. A staple again motion in lots of coaching routines, the latissimus dorsi is beneath the microscope right here. The duo carried out a conventional lat pulldown with a wider grip earlier than shifting to some units of a behind-the-neck variation.

Lunsford emphasised that contraction and method have been important on the lat pulldown.

“Regardless that it appears like we’re swaying just a little bit, you’ve actually gotta just remember to’re staying engaged with the muscle and retaining that fixed stress,” Lunsford mentioned.

Single-Arm Dumbbell Preacher Curl

Lunsford and Coleman remoted their muscle mass with preacher curls within the first a part of their biceps exercise. The character of the motion restricts an athlete’s positioning, forcing improved work on the biceps. This makes preacher curls a good way to strengthen the biceps brachii muscle mass.

After warming up, Lunsford and Coleman pushed themselves by means of just a few working units as they prepped for the ultimate phase of their day within the health club collectively.

Seated Dumbbell Hammer Curl

To distinguish from the preacher curls, Lunsford and Coleman closed with some units of the hammer curl variation. Hammer curls work the lengthy head of the biceps muscle mass and the brachialis close to the forearm. With their again and biceps sufficiently educated, Lunsford and Coleman put a neat bow on their mutual session.