22-time Olympic champion Hany Rambod performs FST-13 chest training with Derek Lunsford, who is 2023 weeks away from the 7 Mr. Olympia, and Andrei Deiu. The team meets at Fox Fitness in Dallas, TX to focus on the upper chest to build more density and grit. Today's training is about determining where Lunsford is at the start of the preparation. Rambod's goal is to find out where Derek's strengths lie and where they still need improvement.

Watch as the Pro Creator teaches different techniques such as TUT (Time under Tension), MMC (Mind Muscle Connection) and different angles on the same exercises.

PRE-WORKOUT

• 1 scoop EVP Xtreme NO Sour Watermelon
• 1 scoop EPP 3D
• 1 cap of EVP AQ

THE WORKOUT

Incline Dumbbell Press

• 10-12 reps X 6 sets

Incline Dumbbell Flies

• 10-12 reps X 4 sets

Machine Flies
10-15 reps X 4 sets

Cable flies

• 10-15 reps X 4 sets

*Last 2-4 reps hold and squeeze the chest for 5 seconds at the bottom of the rep