Chris Bumstead and Urs Kalecinski teamed up for an arms workout one week out of the 2023 Olympia. The anticipation around the most prestigious bodybuilding competition is at an all time high. While fans may be arguing over their favorite competitor’s chances, those competing are pushing each other with a sense of camaraderie and sportsmanship.
Bumstead and Kalecinski represent the most elite talent that the IFBB Pro League has to offer. Chris Bumstead is the dominant Classic Physique Olympia champion that has won the title four consecutive times from 2019 to 2022. Meanwhile, the young Urs Kalecinski belongs to the wave of young and hungry lions working hard to dethrone CBum.
Canada’s own Chris Bumstead has ruled the division with an iron grip since dethroning former champion Breon Ansley and still looks primed to be at the top. Career altering issues like last-minute training injuries, coaching changes and the immense pressure of being a dominant champion have been utterly ineffective in slowing down CBum’s momentum.
While the division has not caught up with the dominant champion yet, rising contenders like Urs Kalecinski have been making steady progress in their respective careers. Since rising on the Classic Physique horizon in 2021, ‘The Miracle Bear’ has won several pro shows like the 2022 Boston Pro and the 2022 Kuwait Classic Pro while achieving podium finishes on grandest stages like Olympia and Arnold Classic.
Both men are working hard to show their talent at the 2023 Olympia that takes place from Nov. 3-5 in Orlando, Florida. After finishing the majority of competition prep in Germany, Kalecinski has arrived on the American shores to finish the final phase of his prep. He joined Chris Bumstead for a sleeve-ripping arms workout.
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Chris Bumstead and Urs Kalecinski go through an arms workout
One week out of the 2023 Olympia, the Classic Physique rivals are not training heavy or intense. Getting a good pump and adding the last bit of detail to muscles is the goal of training. Staying injury free is also a key criteria.
“Right now, the boring part of the prep starts; the real boring sh** when it comes to training right? It’s like just one week before and it’s just pump sets…” Kalecinski said.
In spite of the fierce on-stage rivalry, Kalecinski and Bumstead share an excellent personal bond. The duo went through the workout in a playful and friendly manner. So lets’ check out everything that the training session encompassed.
Overall, the workout consisted of following exercises:
| Exercise | Sets | Reps |
|---|---|---|
| Superset – Cable Triceps Pushdowns and Overhead Cable Triceps Extensions | 4 | 12 to 15 |
| Machine Preacher Curls | 3 | 12 to 15 |
| Incline Skullcrushers | 3 | 12 to 15 |
| Crossbody Cable Triceps Extensions | 3 | 12 to 15 |
| Incline Dumbbell Curls | 3 | 12 to 15 |
| Triceps Dip Press | 3 | 12 to 15 |
| Overhead Cable Curls | 3 | 12 to 15 |
NOTE: The number of sets and rep range mentioned is based on the visual observation of the video. Actual number of sets and rep range may vary.
Superset – Cable Triceps Pushdowns and Overhead Cable Triceps Extensions
The Classic Physique competitors commenced the workout with a superset of these triceps focused exercises. Apart from working all three triceps heads, cable triceps pushdowns are an excellent way to warm up the elbow joints. Most arm exercises involve elbows and it is essential to warm up this joint to remain injury-free.
Meanwhile, overhead triceps extensions work the triceps from a lengthened position and emphasize the long head of triceps. Bumstead and Kalecinski pushed through all the sets in rapid succession and short rest periods.
Machine Preacher Curls
The training partners switched over to working biceps next and took to arguably the most effective biceps isolation exercise. The triceps are pressed firmly against the pad during preacher curls and the shoulder is tucked in nicely at the edge of the pad. This set-up forces the biceps to lift the weight without assistance from other muscles and helps bring about hypertrophy more effectively.
CBum and The Miracle Bear cranked out a few solid sets of exercise on a custom made machine build specifically for the Classic Physique Olympia champion and went back to working the triceps next.
Incline Skullcrushers
Although cable pushdowns are a great exercise that works all three triceps heads and helps build them effectively, incorporating different variations that work the muscles from different angles and positions can really help with complete development of muscles. Incline skullcrusher is one such variation that works the triceps in an overhead position. Bumstead and Kalceincki performed the exercise using dumbbells as well as barbell and executed some perfect sets.
Crossbody Cable Triceps Extensions
Full elbow flexion and stability in the shoulder joint are the two most important criteria for triceps activation. Crossbody cable triceps extension is an exercise that checks both these boxes, which makes it one of the most potent triceps isolators. Chris Bumstead and Urs Kalecinski cranked out three sets each of the exercise before taking up the next biceps movement of the day.
Incline Dumbbell Curls
Incline dumbbell curls provide a greater range of motion and help bring about hypertrophy more effectively. Additionally, this movement loads the biceps in a maximally stretched position in a way that most biceps exercises can’t. Bumstead and Kalecinski got some good sets of the exercise under their belts before taking up the final biceps exercise.
Triceps Dip Press
In the concluding part of the workout, Chris Bumstead and Urs Kalecinski tackled the machine variation of triceps dips. Doing this exercise on a machine helps regulate the resistance to advanced bodybuilders. The duo tackled some solid sets of triceps dip press to add the last bit of pump to the triceps and proceeded to the finisher of the day.
Overhead Cable Curls
Also known as cable high curls, this bicep isolation exercise is the best option to add thickness and width to the arms. Specifically, overhead cable curl targets the short head of biceps helps build massive arms. Bumstead and Kalecinski spent the remaining energy in dealing with a few sets of overhead cable curls and wrapped up the training session.
Chris Bumstead and Urs Kalecinski have both shown promise in their recent physique updates. However, the division is home to some of the most elite talent like Ramon Rocha Queiroz, Breon Ansley and Terrence Ruffin that have been incredibly competitive as well. It will be interesting to see who takes home the 2023 Classic Physique Olympia trophy.
Watch the full workout video below, courtesy of Chris Bumstead’s personal YouTube channel:
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