Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
  • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
  • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Bodybuilding

Chris Bumstead Shares His Supplement Stack And Shredded Shoulders Workout In Prep For 2022 Olympia

Bumstead sheds light on the busy morning routine that plays an important role in his competition prep ahead of 2022 Olympia.

Written by Andrew Foster, C.S.C.S

Last Updated on10 December, 2022 | 12:45 AM EDT

Ask Question?

Morning routines are the most important component of the day as they can have a significant impact on the activity during the rest of the day. Bodybuilder Chris Bumstead recently shared how his morning routine unfolds with Olympia weekend in sight. Bumstead is a Canadian IFBB Pro bodybuilder that competes in the Classic Physique division. He is one of the most successful active bodybuilders and has three consecutive Classic Physique Olympia wins on his resume. After snatching the title from former champ Breon Ansley at the 2019 Olympia, CBum has dominated the competition at the 2020 and 2021 Olympia to retain it. He will attempt to extend the legacy further by securing a fourth win at the 2022 Olympia.

Bumstead’s competition prep is in its final phase and he recently shared the new 2100-calorie diet to get shredded. After ending the coach-client relationship with old friend Iain Valliere, CBum is now training under famed Coach Hany Rambod. In spite of having retirement in sight, the 27-year-old is tackling the competition prep with a champion’s mentality and training with other elite competitors like Hadi Choopan to push his limits.

Recently, Bumstead shared his morning routine ahead of the 2022 Olympia and posted the video on his YouTube channel. So without further delay, let’s see how Bumstead’s day starts and everything it includes.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Chris Bumstead’s morning routine two and a half weeks out of 2022 Olympia

Bumstead starts his day fairly early and drinks one liter of water to replenish his dehydrated body. Typically, he loses approximately 6lbs of body weight in one night, and rehydrating early in the morning really helps. Following this, Bumstead steps on a weighing scale usually naked to avoid the weight of his clothes impacting the scales.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

The Classic Physique Olympia champion heads to his basement for a posing session and shares his photos and weight with his Coach Hany Rambod to keep him updated. Before doing some cardio work, it is time to ingest some caffeine. Earlier, Bumstead was taking a fat burner supplement. However, two and a half weeks out of Olympia he has reduced its intake. He prefers to make himself a coffee or a cold brew along with an electrolytes supplement.

“Drink this… Super light chocolate taste but it just gives a little flavour, electrolytes and I refill my water back up to the top, grab my headphones and go start cardio…” CBum stated.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Cardio training

CBum’s cardio training includes walking on a treadmill for 45 minutes in his barefoot shoes with minimal cushioning. He typically starts with a three percent incline with a 3 mi/hr speed and slowly works his way up to six percent incline with 3.5 or 3.8 mile/hr speed. Towards the very end, CBum pushes his body really hard and sets the incline on eight to ten percent for the glutes and other lower body muscles to really do the work.

“I typically start with my headphones in, put on relaxing music and try to chill and reflect. Sometimes I envision the rest of my prep… Going through my peak week… Getting on stage, me doing this stuff and I put myself through the motion like that and I kind of feel it all and experience it all and get myself mentally prepared for it,” Bumstead said.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

The supplement Stack

The champ added that he puts his phone on aeroplane mode before going to bed at night and blocks out the distractions until he steps on the treadmill. So the cardio time is also his first time using a smartphone in the day.

After getting done with the cardio, it is time for CBum to take his dietary supplements.

His supplement stack at the moment includes:

  • Vitamin K2 & D3
  • Turmeric
  • Vitamin C
  • Fish Oils
  • Lipids and Healthy Cholesterol
  • Sodium Bicarbonate

CBum stated that fish oils have a considerable amount of calories. However, he has been taking them for a long time so his body is accustomed to them.

“100 calories from the fish oil… Maybe that wouldn’t be the best. But my body is used to it and I am losing weight doing it. So we’re doing it,” Bumstead added.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Eating the breakfast

Bumstead next calls his coach Hany Rambod to go over the plan and they fine-tune the plan depending on the training split on that day, weight, and other factors. Then, it’s time for Bumstead to tackle the rest of the day according to the game plan. CBum alters between oats or pancakes and eggs for breakfast.

“I don’t know why but I just like switching it up. Sometimes I want to eat two separate things that taste a little bit different. Sometimes I just want to eat a plate of thin, watery egg white pancakes. So today’s one of those days,” he said.

After enjoying breakfast, CBum does a bit of foam roller and stretching exercises to open up his joints and muscles. Speaking about his experience doing this, Bumstead explained:

“Anecdotally, I have never stretched in the past and this year I’ve been stretching five times a week in the morning. My hips feel better, my quads feel better, my knees feel better. I’m in less pain than ever…”

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Shoulders Workout

On this particular day, CBum trained his shoulders in the gym. He refrained from using free weights for the compound movements and started the workout by targeting the lateral deltoids.

Machine Lateral Raises

Bumstead warmed up his shoulders with three to four sets of machine lateral raises to increase the blood flow. After doing a few working sets of this exercise next, the 27-year-old took to XXX.

“Warm-ups lately, I’ve honestly been doing a little bit more. Normally it’s like three to four to conserve my energy. But right now, I’m really trying to get my blood moving and flowing. I’m not hitting any PR or doing really heavy sets right now. So I’m trying to burn calories, blood flow, warm up properly and not hurt myself,” Bumstead explained.

Machine Overhead Press

CBum next took to the machine overhead press to target the anterior delts. After getting a few solid sets of this exercise on a plate-loaded machine under the belt, he jumped into the next movement.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

 Machine Incline Shoulder Press

This was the next compound movement to target the anterior delts in CBum’s shoulder workout. Bumstead used the Flex Fitness shoulder press machine for the exercise.

“I love this machine which is way too light. This is Flex Fitness shoulder press. This one’s pin loaded and it’s a full stack right there. I just control the way and push. Typically, during my off-season I can’t use it. But we’re one week out right now. I don’t feel like loading up a bunch of plates…” Bumstead said.

CBum then cranked out a few solid sets of incline shoulder press on the machine before taking up the next exercise.

Seated Dumbbell Lateral Raises

Bumstead next targeted the lateral deltoid muscles with this isolation exercise and pushed through a few sets to fire up the muscle group.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Seated Dumbbell Front Raises

After taking a good look at his physique during the rest period, Bumstead went back to working the anterior deltoids with this isolation movement. Performing this exercise in a seated position eliminates the need to stabilize the core and helps focus more on the shoulder isolation. CBum performed the sets unilaterally to failure and shifted his focus on the posterior deltoid muscles with the next exercise.

One Arm Cable Rear Delt Flyes

The rear delts / posterior deltoids are difficult to activate with common shoulder exercises. As a result, it is essential to incorporate rear-delt-specific exercises in the training routine to develop these muscles. CBum targeted them with the one-arm cable rear delt flyes. However, instead of a regular straight handle, he used a D-handle attachment.

Bumstead’s coach Hany Rambod likes to call this variation the ‘Bi**h Slap’ rear delt flyes. Since the wrist position changes to vertical when using the D-handle, the movement targets the middle part of the rear deltoids. CBum performed a few sets of this exercise and took to a triceps exercise next.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Crossover Cable Triceps Extensions

The reigning Classic Physique Olympia champion sprinkled this triceps movement into the training session and did a few sets to stimulate this pushing muscle. Shoulder stability and full elbow flexion are the two most important criteria for triceps activation. The crossover cable triceps extensions enable both of these and help develop the triceps.

Superset – Reverse Pec Deck Flyes and Hanging Leg Raises & Knee Tucks

CBum went back to working the rear delts next and performed a few sets of reverse pec deck flyes. In spite of being an elite bodybuilder with an impeccable mid-section, Bumstead revealed to have never done abs exercises for more than three to four reps throughout his bodybuilding career.

“I used to do three, four or five reps and just cramped so bad I couldn’t do it anymore. Now I can do three, four, five sets and not die. So, it’s a plus for me,” he said.

The Canadian bodybuilder has a little better control of the abdominal muscles now. However, he still refrains from doing weighted exercises and does simple bodyweight movements to work the abs.

At this stage of his prep, Bumstead is doing only leg raises and knee tucks for four to five sets. Each set consists of ten reps of leg raises and ten reps of knee tucks. This rep range is a little bit short of failure for the 27-year-old phenom. Bumstead superset the reverse pec deck flyes with this exercise and cranked out all the sets in rapid succession. This superset served as the finisher to CBum’s training session as he wrapped up the workout after this.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Overall, the workout included:

  • Machine Lateral Raises
  • Overhead Press Machine
  • Machine Incline Shoulder Press
  • Seated Dumbbell Lateral Raises
  • Seated Dumbbell Front Raises
  • One Arm Cable Rear Delt Flyes
  • Crossover Cable Triceps Extensions
  • Superset – Reverse Pec Deck Flyes and Hanging Leg Raises & Knee Tucks / Hip Raises

You can watch the full video here, courtesy of Chris Bumstead’s personal YouTube channel:

Chris Bumstead is a favorite heading into the 2022 Mr. Olympia and his physique updates show exactly why he is number one. While he does seem to be a level above the rest of the division, young contenders like Terrence Ruffin, Urs Kalecinski, and Ramon Rocha Queiroz’s recent physique updates show that they’ve made big improvements. Will Bumstead continue to lead the division? We’ll find out in a week. Until then, stay tuned to Fitness Volt for lightning-fast updates.

Experience the thrill of the 2024 Mr. Olympia with our complete coverage! From prejudging highlights and event recaps to expert analysis and results, find it all at our Olympia hub: FitnessVolt.com/olympia. Follow our Live Blog for real-time event updates. Stay tuned for every moment of the action!


If you have any questions or need further clarification about this article, please leave a comment below, and Andrew will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: 2022 Mr. Olympia Bodybuilding Mr. Olympia Videos
Previous Post

Egyptian Lateral Raise: Target Your Deltoids & More!

Next Post

The 7 Best Dumbbell Squat Variations for Stronger, More Muscular Legs

Andrew Foster, C.S.C.S

Andrew Foster, C.S.C.S

Andrew Foster is a journalist with 7 years of experience specializing in bodybuilding and personal training content. He holds a Master's degree in Exercise Science from Rutgers University and is a Certified Strength and Conditioning Specialist. Andrew is dedicated to providing informative, reliable advice on bodybuilding, training, and workout programs. He also offers online coaching and in-person training services.

Related

Lee Priest
Bodybuilding

Lee Priest Shows How to Hack Squat Like Tom Platz for Huge Quads

Nick Walker
Bodybuilding

Nick Walker Wants to ‘Shut Everyone Up’ at 2025 Mr. Olympia, Says Top Threat is Hadi Choopan, Not Samson Dauda or Derek Lunsford

Jay Cutler
Bodybuilding

Jay Cutler Breaks Down Top 3 Most Common Deadlifting Mistakes & How To Fix Them

Steve Weinberger
Bodybuilding

Steve Weinberger Says Nick Walker’s Pittsburgh Pro Performance ‘Proved That He Can Win’ the 2025 Mr. Olympia

Larry Wheels And Sam Sulek Hint At Doing 2026 Arnold Classic
Bodybuilding

Larry Wheels & Sam Sulek Hint at Possible 2026 Arnold Classic Appearance

Sam Sulek
Bodybuilding

Urs Kalecinski Trains Back with IFBB Pro Sam Sulek in Intense Pump and Posing Session

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

2025 TFX Invitational CrossFit Semifinal Results — Nick Mathew and Olivia Kerstetter Win

Exercise Scientist Reveals How to Craft an Optimal Pre-Workout Meal to ‘Unlock More Gains’

Lee Priest Shows How to Hack Squat Like Tom Platz for Huge Quads

Nick Walker Wants to ‘Shut Everyone Up’ at 2025 Mr. Olympia, Says Top Threat is Hadi Choopan, Not Samson Dauda or Derek Lunsford

I Drank a “Summer Detox” Smoothie Every Morning for 7 Days – Here’s What It Did for My Bloat

Liver King Reveals the Cost of Viral Fame in His ‘Untold’ Documentary on Netflix

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.