Derek Lunsford Shares His Back Workout and Mindfulness Secrets With Josema Beast
As the winner of the 2025 Olympia, Derek Lunsford has become a leader in the bodybuilding industry, and this was shown when the champion took on relative newcomer Josema “Beast” Munoz with a back workout that combines muscle and mind.
Munoz, a Spanish Classic competitor, entered his first Olympia in 2024, placed sixth, and moved up to fourth in 2025, so the opportunity to train and gain wisdom from Mr. The current Olympia was not an opportunity to be wasted.
“For about ten years of your life, you’ve been training,” Lunsford told Munoz. “You know how to train. You know how to get in here and how to work out. You know, if your body feels good, keep going. You know, if something isn’t right for you, change it.” So, with both men feeling great, the back workout began.
Derek Lunsford and Josema Beast’s Back Workout
- Seated Cable Lat Pulldowns
- High Row Loaded Plate
- Vertical Line Machine
- Sitting Mid Cable Row
How Derek Lunsford Organized His High Volume Performance
The session started at Champs Elysium Gym in St. Petersburg, FL, where Lunsford explains that he likes to work with five sets at first, reducing this to two or three sets as fatigue sets in during the workout.
The first movement was the cable lat pulldown. This exercise explodes most of the muscles of the back, including the rhomboids, traps, deltoids, teres major, and of course; latissimus dorsi. With the background now properly warmed up, they turned to the top row loaded plate. This is a compound machine that targets the upper back and lats. Lunsford liked to point out that elbow position is important in this movement, making sure to place the arms straight down to the side so that the elbows are level with the thighs. “Make sure you stretch yourself,” enthused the master.
The third exercise was the stationary row machine. If your gym doesn’t have access, this can also be done on a cable channel. Either way, this is a solid back-building exercise, while engaging the core and improving stability. “Go up, chest,” coached Lunsford, who is still about to get the mind-muscle connection.
To finish the workout, Lunsford explained that the purpose of the central cable row was to get compression at the top of the pull, and to open up the muscle fibers as he gave his back one last pump.
Derek Lunsford Opens Up About Anxiety, Success, and Staying Focused
During the rehearsal, Lunsford opened up and shared that balancing her ambitions with the pressures of chasing success is a process that, if left unchecked, often fills her with anxiety. “He’s in great shape,” Lunsford told the 25-year-old earlier in the day. “So, enjoy it and ride it until the wheels fall off, man.”
With bonds now made of steel, Munoz also opened up, telling Lunsford that he will not compete in the 2026 Olympia event, as he and his partner are expecting a baby. But “The Beast” shared that he is seriously considering moving to the Open category in 2027. If that happens, these gym buddies could share the stage one day as friendly rivals.
To watch the entire vlog via Derek Lunsford’s YouTube channel, see below:
