As the 2025 Mr. Olympia winner, Derek Lunsford has become a leader in the bodybuilding industry and proved it when he took out champion Josema “The Sport” Munoz with a back workout that challenged both the muscles and the mind.
Munoz, a classic division competitor from Spainentered his first Olympics in 2024, placing sixth, and finished fourth in 2025, so the opportunity to train and gain wisdom from the current Mr. Olympia was not to be missed.
“You’ve been training for almost ten years of your life,” Lunsford told Munoz. “You know how to work out. You know how to get in here and how to work out. You know, if your body feels good, go for it. You know, if something doesn’t feel right, change it.” So with both men feeling great, the back sparring began.
Back workout by Derek Lunsford and Josema Bist
- Seated Cable Lat Pulldowns
- High loaded bar
- Station wagon
- The middle row of the seat cable
How Derek Lunsford Structures His High Back Workout
Session at Champs Elysium in St. Petersburg, Florida, There, Lunsford explained that he likes to work out with about five sets early on, reducing that to two or three sets as fatigue sets in during the workout.
This was the first move cable lat. This exercise targets most of the back muscles including the rhomboids, traps, deltoids, teres major and of course; latissimus dorsi. With the back now properly warm, they turn to the cargo tray to row high. This is a single sided machine that targets the upper back and lats. Lunsford wanted to point out that elbow placement is important in this move, making sure to keep the arms straight out to the sides so the elbows are level with the thighs. “Make sure you stretch,” said the champion.
The third exercise was the stationary train. If your gym doesn’t have one, it can be replayed on a cable station. In any case, this is a hard exercises to build the backwhile engaging the core and improving stability. Lunsford, who is all about finding the mind-muscle connection, coach: “Fight, chest up.”
To finish the exercise, Lunsford explained that the purpose of the mid-cable row was to squeeze over the pull and open up the muscle fibers as he secured his back with one last pump.
Derek Lunsford opens up about anxiety, success and staying focused
During the rehearsal, Lunsford opened up and shared that balancing her ambition with the pressures of pursuing success is a process that often fills her with anxiety if left unchecked. “You’re in the best position,” Lunsford told the 25-year-old prospect earlier. “So enjoy it and ride till the tires fall off, man.”
With the bond now forged in iron, Munoz also opened up and told Lunsford that she will not be competing in the 2026 Olympics because she and her partner are expecting a child. But “The Wild One” has stated that he is serious about moving to the Open division in 2027. If that happens, these two gym buddies could one day share the stage as friendly rivals.
To watch the entire vlog via Derek Lunsford’s YouTube channel, see below:
