• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Bodybuilding

Derek Lunsford & Hadi Choopan Unite for a Chest & Triceps Workout 4 Weeks From Olympia

by Terry Ramos Published on Sep 24, 2024

Hadi Choopan's and Derek Lunsford's chest and triceps workout
This post may contain affiliate links (disclosure policy).

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

 

View this post on Instagram

 

A post shared by Derek Lunsford (@dereklunsford_)

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. 

 

View this post on Instagram

 

A post shared by Hadi Choopan | هادی چوپان (@hadi_choopan)

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.

Follow Generation Iron on Instagram, Facebook, and Twitter for more 2024 Olympia training! 

References

  1. 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
  2. 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
  3. 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

About Terry Ramos

As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an ACSM Certified Personal Trainer and ISSA Certified Strength and Conditioning Specialist. He enjoys playing music, reading, and watching films when he's not writing or training.

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • The Ultimate Mike Mentzer Workout and Diet

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility