The switch has been flipped for Chris Bumstead, who intends to dominate in Las Vegas, Nevada at the 2024 Mr. Olympia contest. In a recent offering on YouTube, Bumstead kicked off his prep with a grueling leg day training session, where he and Hany Rambod focused on developing the hamstrings, glutes, and calves.
Despite injuries, Chris Bumstead has reached the top of the Classic Physique division and remained there since 2019. He has acquired five Classic Physique Olympia titles and in that time, defeated some of the sport’s most promising contenders, which include former Arnold Classic champion Ramon Queiroz, Wesley Vissers, Breon Ansley, and Urs Kalecinski.
After welcoming his first child into the world, Bumstead’s renewed passion for maintaining his status as the number one bodybuilder is at an all-time high. To prepare his physique for battle, he joined his coach Hany Rambod for a daunting workout en route to his title defense.
Chris Bumstead Greenlights His 2024 Mr. Olympia Prep With Torturous Leg Day Workout
Check out the six-exercise hamstring-focused leg day workout:
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“We’re doing some hamstrings today with Mr. Cbum himself. Getting ready to really focus on getting that 3D effect for that hamstring drop on the side poses. Making sure we’re getting complete. Good times, calves, hams, glutes,” said Hany Rambod.
- Standing Leg Curl Machine
- Lying Leg Curl Machine
- Machine Belt Squat
- Dumbbell Bulgarian Split Squat
- Machine Hip Thrust
- Seated Machine Calf Raise
During sets of belt squats, Rambod laid out how the approached the training session for maximum results.
“The belt squat, what we did is we really focused on glute-ham, making sure we’re doing full depth, focusing on glute-ham and not quads. So again, to reiterate what Chris said, not leaning forward because if you lean forward you’re going to get a lot more quad recruitment, therefore, it takes away the whole idea of focusing on the glute and hamstring.”
“We took it right to that point where it felt really good but went to failure. Nothing beyond that, don’t want to risk injury,” adds Rambod.
After focusing on control during dumbbell Bulgarian split squats, Bumstead pushed through slow reps of machine hip thrusts.
“Slow, slow, slow.”
Bumstead finished with the calf raise machine, and squeezed in partial reps toward the end of each set.
“Hip thrust felt good. Definitely need to do more of those to get my glutes firing. They’re engaged on other things,” said Bumstead.
Although Bumstead has extremely ambitious plans for the 2024 season, many believe he has one foot out the door in the growing division. Previously, Cbum stated that he plans to retire from bodybuilding at the age of 30, leaving him with only two more years to put the finishing touches on his legacy.
Accustomed to performing under immense pressure, time will tell if Bumstead leaves Las Vegas, Nevada with a sixth Classic Physique Olympia title. Don’t miss the blockbuster event set to take place October 10-13 later this year!
Watch the full video from Chris Bumstead’s YouTube channel below:
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