Chris Bumstead and his off-season efforts are apparently heating up judging by how often he’s been training in the gym lately. In a recent YouTube video, Bumstead demonstrated a series of arm workouts as he aims to correct any weaknesses in preparation for 2022 Olympia this December.
Recognized as one of the most popular Classic Physique bodybuilders in the sport, Bumstead garnered a lot of attention fast as an IFBB Pro. He is a three-time Classic Physique Olympia champion, and first won the prestigious title back in 2019, where he defeated his predecessor Breon Ansley in spectacular fashion. The Classic Physique Olympia title has been firmly held in Bumstead’s hands since winning it a few years ago.
Bumstead made his way to 2020 Olympia determined to prove to the world that he was still the number one Classic Physique bodybuilder in the sport. He did just that and defended his title in 2020. Then, he proceeded to follow up the performance by returning to 2021 Olympia the next year, where he overwhelmed his peers again with sharp aesthetics and balanced conditioning.
“C-Bum” has gone to considerable lengths to maintain his championship-caliber physique. He caught COVID-19 last year and lost a significant amount of weight as a result. Nevertheless, the champion is attacking his prep thoroughly and consumes a 5,000-calorie diet daily in order to compensate for the weight lost from the virus. Despite the hardships, Bumstead knows how to turn it up when it’s time to take training to the next level.
Chris Bumstead Full Arm Day Workout List
- Cable Triceps Pushdown — 2 sets for 10 reps, with double drop set
- Dumbbell Incline Skull Crusher — 3 sets for 10-12 reps
- Barbell Biceps Preacher Curl — 3 sets for 4-6 reps, with double drop set
- Standing Dumbbell Biceps Curl — 3 sets for 10-12 reps
- Standing Single Arm Cable Triceps Extension — 2 sets for 15 reps
- Standing Cable Hammer Biceps Curl — 2 sets for 10 reps with drop set
* Sets and reps are represented as accurately as possible using the footage provided
Cable Triceps Pushdown
Chris Bumstead decided to start the arm day exercise routine with cable triceps pushdowns. He practiced two sets for ten reps.
“So, we’re switching out the basic stuff I normally do on this. Chris Bumstead explained. I’m aiming to get something under ten reps or close to ten reps.”
Dumbbell Incline Skull Crusher
Bumstead likes to mix in different workouts to garner better results in training sessions. He opted for Skull Crusher exercises because he has a bad shoulder. The 27-year-old practiced three sets for 10-12 reps during this movement.
“Alright second exercise, I’m doing two tris, two bis, one tri, two bis, like that. The second tricep exercise I’m doing skull crusher dumbbell because of a bum shoulder. I always end up getting lopsided, so I try to focus on doing at least one thing unilateral.” Chris added. If it’s easy, I’ll go to 16.”
The Canadian native had a small pro tip to offer. He brings his elbows forward, in order to get in a few more reps during this exercise.
“But just notice when I start from a skull crusher, I bring my elbows forward when I’m tired to get a few more reps.”
Barbell Biceps Preacher Curl
Bumstead is adamant that one of his problem body parts are his arms. He highly suggested using biceps preacher curls to achieve better arm growth. Before moving on to the next exercise, Chris performed three sets for 4-6 reps.
“Man. Preacher curls I’m telling you… if you’re someone like me with small biceps and they won’t grow. Learn how to do, first of all, learn how to do one thing perfectly. And I’m telling you, learn how to do preacher curls perfectly and your arms will grow.
It’s the easiest way to just focus on your bicep and fuc*in pull as hard as you can.” Bumstead shared.
Standing Dumbbell Biceps Curl
Moving on to a classic exercise next, Bumstead decided to perform standing dumbbell biceps curls.
“Good old classic dumbbell curls. These are really trying to focus on rotating my wrist because I have such a short bicep. For me, starting to hit that peak really comes from rotating the wrist. When I do this, I find my biceps burn more in the peak.”
He practiced three sets for 10-12 reps during this workout.
Standing Single Arm Cable Triceps Extension
For his second to the last exercise, Bumstead worked in two sets for 15 reps of standing single arm cable extensions.
“Alright second to last exercise, back to triceps. Doing a cable movement, it’s one of my favorites, it’s like a cross-body cable movement. You get a good stretch and a good contraction. You can kind of cheat, but it still feels very isolated on your triceps. So finishing off with just two sets of this. Going to go a little lighter on this one, like 15 reps.”
Standing Cable Hammer Biceps Curl
During his final movement, Chris opted to hit two sets of standing cable hammer biceps curls for 10 reps. Bumstead appreciated this exercise because it hit his Brachialis.
“It still feels good. I can still feel my Brachialis working, it’s a lot different than the extremely pronated growth. So finishing off with two sets of this, first one was 10 reps, second one is going to be a drop set, so whatever I have to do to get over 25 reps and that’s it.”
In addition to arms, Bumstead has been busy in the gym and shared a brutal ‘quad burning’ leg day workout. The reigning champion only seems to be warming up for his season, so fans will be privy to a few more workouts in the near future.
It’s evident how much harder Bumstead is pushing the pace during training lately. The decorated Pro has even made fans aware of his cycle for this year’s season. He mentioned that overall, he’s ‘decreased everything’ in his cycle and believes he looks much better.
Chris Bumstead told fans that he was using four or five compounds back when he was just starting out but is only using around two compounds right now. Bodybuilding veteran and former 1983 Mr. Olympia Samir Bannout reflected on Bumstead’s cycle and made it a point to mention that even seven-time Mr. Olympia Arnold Schwarzenegger was ‘at his best’ on two substances during his heyday.
Watch the full YouTube workout video below:
With 2022 Olympia on the horizon, Bumstead as usual plans to bring a refined look that’s even better than what he brought at last year’s show. Judging by his recent arms day workout, Bumstead’s off-season preparations are moving along nicely.