Hany Rambod engages Lunsford and Choopan through FST-7 training.
Recently, two of the most prominent figures in Men’s Open bodybuilding, 2023 Mr. Olympia Derek Lunsford and runner-up Hadi Choopan, came together for an intense chest and triceps workout. Lunsford has dedicated the 2024 off-season to building muscle mass in his arms, chest, and abdominals. In contrast, Choopan has been competing and excelling at various events, notably winning the 2024 Arnold Classic UK. He’s now focused on claiming the 2024 Mr. Olympia title from his reigning champion and current training partner, Lunsford.
With the stage set for an exciting showdown at the 60th anniversary of the Mr. Olympia, fans eagerly anticipate the clash. Before that, in a recent YouTube video uploaded on September 17, 2024, Lunsford and Choopan, under the expert guidance of Hany Rambod, engaged in an FST-7 chest and triceps workout. Let’s look at the highlights from this rigorous upper-body training session.
Derek Lunsford’s & Hadi Choopan’s Chest & Triceps Workout
“Trying to focus right now on getting a good chest workout in, obviously everyone’s here to run their own race, try to be the best version of themselves,” Hany Rambod says.
“What we’re trying to do right now is get everybody to try to elevate, and again it’s not about just pushing you, it’s pushing the whole idea of being your absolute best coming up for the 60th anniversary of this Olympia.”
Below is a list of their chest and triceps routines.
- Machine Chest Press
- Panatta Flat Press
- Smith Machine Incline Bench Press
- Machine Bent-Over Fly
- Machine Chest Decline Fly
- Cable Triceps Pushdown
- Machine Overhead Triceps Extension
- Standing Cable High Cross Triceps Extension
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Machine Chest Press
These mass monsters begin their workouts doing the chest press. Choopan starts first, does multiple sets ranging from eight to ten reps, and alternates with Lunsford, who does the same number of sets and reps. They also progressively add weights during this exercise. They utilize a full range of motion and perform slow, eccentric, controlled movements. This allows for more time under tension for the target muscles, which is good for muscle growth (1). The machine chest press works on your pecs, anterior deltoids, triceps, and core muscles.
Panatta Flat Press
For their next exercise, Rambod says they want to get a bit of stretch on the Panatta super horizontal multi-press machine. Using a wide overhand grip, Choopan and Lunsford perform multiple sets of eight to ten reps as Rambod spots them.
Hany Rambod explains, “It’s all about stretching, again, FST-7, fascia stretch training, you want to stretch that fascia. So what you want to do is stretch that full range of motion, which is the number one thing, and machines like this Panatta flat press create that stretch because it really forces you all the way back.”
Because of this exercise’s difficulty, Rambod had to assist both athletes on their eight reps as they hit failure. Studies show that training to failure can help activate muscles, strengthen them, and increase muscle growth (2). The Panatta flat press works multiple upper body muscle groups, including the chest, front delts, and triceps. Rambod acknowledges the effect of the Panatta super horizontal multi-press machine and how various exercises can be performed to give a deep stretch.
Derek Lunsford also discussed what it means to train with Choopan. He appreciates the drive and push of Choopan’s shows as they spur him to do more.
“I love training with Hadi because I don’t think anybody gets after it in the gym more than he and I. So, it’s good to be here and then, of course, we got you [Rambod] pushing us; it’s always good when the three get together.”
Smith Machine Incline Bench Press
Up next is the Smith machine incline bench press. Choopan and Lunsford approach this exercise by doing slow eccentric movements. Rambod said, “We wanted to use a Smith machine this time because I do not like doing barbells personally when I’m coaching people on free weight, especially on flat bench but incline or flat on Smith. I think it is really, really good exercise.”
Machine Bent-Over Fly
They move to the standing multi-flight Panatta machine to work their shoulders and chest with a bent-over fly. During this exercise, Lunsford and Choopan utilize a full range of motion, good squeeze, and stretch of target muscles. Rambod says this exercise puts continuous tension on the chest and shoulders, which gives you an excellent mind-muscle connection.
Machine Chest Decline Fly
Derek Lunsford and Hadi Choopan performed multiple sets and reps for the machine chest decline fly, incorporating partial reps, which gave their chest muscles the extra pump. Rambod states that this routine is a great finisher, and they are ready to move on to triceps exercises.
Cable Triceps Pushdown
The bodybuilding duo begin their triceps exercises with triceps pushdowns. They use slow, eccentric, controlled movements, putting constant tension on the triceps muscles.
Machine Overhead Triceps Extension
Hany Rambod focuses on the stretch part of this exercise for the triceps muscle during the machine overhead triceps extension. Lunsford and Choopan utilize a full range of motion and apply slow eccentric movements during this exercise. This keeps the target muscles under constant tension, which is good for hypertrophy. Studies show that eccentric movements during exercises can help improve skeletal structure, balance, strength, and power of target muscles (3).
Standing Cable High Cross Triceps Extension
Derek Lunsford and Hadi Choopan perform the standing cable high cross triceps extension to round out their upper body exercises. They use eccentric movements and isometric holds to increase muscle tension and boost muscle growth.
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Wrapping Up
Derek Lunsford and Hadi Choopan had an intense team workout that pushed them to challenge one another while developing their chest and triceps. Both athletes appear primed for the biggest stage. In October, they’ll face formidable competitors like Nick Walker, Samson Dauda, and Andrew Jacked, all of whom are strong contenders for the title. The 60th anniversary of the 2024 Mr. Olympia promises to be a showdown of epic proportions.
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References
- Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
- Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010
- Harris-Love, M. O., Gollie, J. M., & Keogh, J. W. L. (2021). Eccentric Exercise: Adaptations and Applications for Health and Performance. Journal of functional morphology and kinesiology, 6(4), 96. https://doi.org/10.3390/jfmk6040096
