Lunsford and Ramon Dino took on a leg day with the 2025 Olympia in mind.
Bodybuilder Derek Lunsford is two-thirds of the way to his goal of accomplishing what he has dubbed the “Triple Crown” in bodybuilding. To prepared for the 2025 Olympia, he hit a major leg workout with Ramon Dino.
Lunsford won his first Arnold Classic title in March. He added his name to the Pittsburgh Pro, calling it a “legacy show.” His plan is to come away victorious in Pittsburgh before taking the stage for the biggest show of the year at the end of the season. Lunsford accomplished this goal and won the Pittsburgh Pro.
Ramon Rocha Queiroz has been extremely successful since he began competing. In 2022, Ramon appeared first at the Arnold Classic, taking second place right behind Terrence Ruffin. Then, came the 2022 Mr. Olympia, where he took 2nd place to the champion Chris Bumstead himself. This was the same result in 2023 but he fell to fourth on the scorecard in October.
Derek Lunsford & Ramon Dino Leg Day
The full workout for Lunsford and Ramon Dino featured five different exercises that focused on all areas of the leg:
- Leg Extension Machine
- Linear Hack Squat Machine
- Leg Press
- Leg Curl Machine
- Hip Adduction Machine
Leg Extension Machine
The machine-focused leg workout began with leg extensions. Derek Lunsford explained his methods on this machine including partials and drop sets.
“I’m thinking for the partial reps and the extra reps, maybe just take two plates off and just let me do the reps. I can get a better squeeze.”
Linear Hack Squat Machine
The linear hack squat machine was next. The duo took on the quad-pumping machine and discussed the best time of the day to train.
“When you wake up in the morning, your cortisol is higher so your fight or flight is, you’re more amped up in the morning. It makes sense, the later I go in the day, the more I get tired but if I’m dieting down and I wake up, my body is flat.”
Leg Press
The leg press was next on the list. Both Lunsford and Ramon Dino display impressive legs on stage and this helps during the most important competitions of the year.
Leg Curl Machine
During leg curls, Derek Lunsford discussed which variations he chooses — and it depends on the specific day.
“Sometimes the single leg. Sometimes this, sometimes the lying. I just pick one and do it.”
Hip Adduction Machine
The workout ended with hip adductions. Lunsford shared that a leg day that focuseso n quads is one of his favorite workouts.
“I start warming up the quads, it’s always going to be a great day. I think quad-focused leg days are my favorite training days. You just have to love it.”
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