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As the 2025 Mr. Olympia winner, Derek Lunsford has become a leader of the bodybuilding industry, and this was illustrated when the champ took relative newcomer Josema \u201cBeast\u201d Munoz through a back workout that covered both muscle and mind.<\/p>\n
Munoz, a Classic division competitor from Spain<\/a>, entered his first Olympia in 2024, placing sixth, and upped his place to fourth in 2025, \u00a0so the chance to workout and gain some wisdom from the current Mr. Olympia was not a chance to be wasted.<\/p>\n \u201cFor almost a decade of your life, you\u2019ve been training,\u201d Lunsford told Munoz. \u201cYou know how to train. You know how to come in here and how to workout. You know, if your body feels good, go for it. You know, if something is not feeling good, switch it up.\u201d So, with both men feeling great, the back workout began.<\/p>\n The session got started at Champs Elysium Gym in St. Petersburg, FL,<\/a>\u00a0where Lunsford explained that he likes to work with around five sets in the early going, reducing this to two or three sets as fatigue sets in during the workout.<\/p>\n The first movement was the cable lat pulldown<\/a>. This exercise blasts the majority of the back muscles, including the rhomboids, traps, deltoids, teres major, and of course; the latissimus dorsi. \u00a0With the back now suitably warmed up, they turned to the plate loaded high row. This is a unilateral machine that targets the upper back and lats. Lunsford was keen to point out that elbow positioning is important on this move, making sure to bring the arms right down to the side so that the elbows become level with the thighs. \u201cMake sure you stretch,\u201d enthused the champ.<\/p>\n The third exercise was the standing row machine. If your gym doesn\u2019t have one, this can be replicated at the cable station. Either way, this is a solid exercise for building the back<\/a>, while engaging the core and improving stabilization. \u201cChin up, chest up,\u201d coached Lunsford, who is all about finding the mind-muscle connection.<\/p>\n To round out the workout, Lunsford explained that the purpose of the mid cable row was to get a squeeze at the top of the pull, and open-up the muscle fibers as he provided his back with one last pump.<\/p>\n During the workout, Lunsford opened up and shared that balancing his ambitions with the pressures of chasing success is a process that, if left unchecked, often fills him with anxiety. \u201cYou\u2019re in the best position,\u201d Lunsford told the 25-year-old prospect earlier in the day. \u201cSo, just enjoy it and ride it till the wheels fall off, man.\u201d<\/p>\n With bonds now forged in iron, Munoz also opened up, telling Lunsford that he will not be competing at the 2026 Olympia event, since he and his partner are expecting a baby. But the \u201cBeast\u201d shared that he is strongly considering a move to the Open division in 2027. If that happens, these two gym buddies could one day share the stage as friendly rivals.<\/p>\n To watch the entire vlog via Derek Lunsford\u2019s YouTube channel, see below:<\/strong><\/p>\nDerek Lunsford and Josema Beast\u2019s Back Workout<\/h2>\n
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How Derek Lunsford Structures His High-Volume Back Workouts<\/h2>\n
Derek Lunsford Opens Up About Anxiety, Success, and Staying Focused<\/h2>\n