Page 198 - Muscle & Fitness (December 2019)

FLEX_DEREK LUNSFORD’S BACK

THE 2019 SEASON
hasn’t ended quite yet
for 212 superstar Derek
Lunsford. After placing
second at September’s
212 Olympia, you’d think
Lunsford would kick back

and prepare for 2020.
“I’m a lot more, you know,
leisure with my diet for
sure,” Lunsford admits. But
guest-posing obligations
have required him to remain
near Olympia shape weeks
after finishing second to
Kamal Elgargni, which
means Lunsford’s massive
wingspan looks as ripped
and massive as it did in
September. Here, the 212
Olympia runner-up shares
his four-move back routine
and tips for each exercise.

LAT PULLOVER

SETS: 2–3 warmup sets, 3 working
sets REPS: 12–15

LUNSFORD’S TAKE: “I like
beginning my workouts
with these because it’s
not an exercise that you
need to go superheavy on
while still getting the form.
Sometimes, however, I may
use them in the middle to
break up two heavy, intense
exercises.”
LUNSFORD’S TWEAK: “Keep
your chest up and core
locked in tight. Think of
driving your hands toward
your feet instead of pulling

back when you perform this
move. If you drive toward
the floor, then you’re going
to activate your lats.”

1 9 2 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9 Shot on location at Filthy Power Gym, Las Vegas, NV