Chris Bumstead has set his sights on a sixth Classic Physique Olympia title this year. In a recent YouTube video, Bumstead walked his viewers through an intense high-volume arm workout during his 2024 off-season.
Since 2019, Bumstead has dominated atop the Classic Physique division with unparalleled conditioning and muscle mass. After taking the honor from former two-time champ Breon ‘The Black Swan’ Ansley, Bumstead has only improved at each contest even in the face of adversity.
At the 2023 Olympia, Bumstead won gold despite suffering from a torn lat. He also had to accept that his brother-in-law Iain Valliere, had decided to abruptly retire from the sport. Having just welcomed a baby into the world, Bumstead appears more motivated than ever to earn bodybuilding’s biggest title.
Chris Bumstead Shares High-Volume Arm Workout in 2024 Off-Season
Check out Bumstead’s workout below:
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- Pull-ups (Giant Sets)
- Overheard tricep extension (superset/w Cable Tricep push Down)
- Cable Tricep push down – Superset
- Seated hammer curls – Superset/w Dumbbell bicep curl
- Dumbbell bicep curl
- Standing hammer curl
- Low cable biceps curl
- Poliquin lateral raise – Superset/w Lying cable face pull
- Lying cable face pull
Pull-ups
Bumstead kicked off his workout with four variations of the pull-up. He believes he loses his pull-up strength when he doesn’t include this movement in his training.
“First exercise I’m supersetting four variations of a pull-up. I don’t know if I’m only the only one but if I don’t do pull-ups I lose all my strength in pull-ups. None of my strength carries over to these so I can literally do like six reps and then I go down to like four, three at the end.”
“Neutral grip or middle median grip, so much supinated, I’ve already done two sets let’s do three total.”
Overheard tricep extension
Bumstead admits his sleep schedule has been affected by his newborn baby, and moved to overhead tricep extensions supersetted with tricep pushdowns.
“Maybe the lack of sleep over the last week, I even missed some meals obviously because of chaos but might just be a little inflamed.”
Tricep push down
During tricep push downs, Bumstead aimed to keep a wide neutral grip.
“Triceps superset next, close-grip, control the negative, neutral wide as grip as possible on there,” adds Bumstead.
Seated hammer curls
According to Bumstead, he has included additional hammer curls into his routine for bigger forearms.
“Starting with 45 degrees seated hammer curls. Then, moving on to low cable semi-supinated curl and then cross-body hammer curls again.”
“I’ve been doing a lot more hammer curls than I normally do. I’ve been doing a lot more hammer curls than I normally do. Trying to fill out that nice brachialis of my arm. Because I have the world’s shortest bicep insertions. If I rotate my arm up I literally don’t have a bicep so. I still will never have a bicep but maybe my forearms are bigger. It’ll look better,” shares Chris Bumstead.
Dumbbell bicep curls
He proceeded with dumbbell bicep curls for a better pump.
Standing hammer curl
In addition to seated hammer curls, Bumstead performed the standing variation.
Low cable biceps curl
The Canadian native is hoping to make his arms a stronger body part for the 2024 season.
“I feel my connection and pump in my arms so much more than I ever have. I really hope this is the year of the arms. The last 10 years was the year of the calf. Maybe this will be the year of the arm. Fun fact though, it’s actually the year of the dragon.”
Lying cable face pull
The reigning five-time Classic Physique Olympia also executed reps of lying cable face pulls.
Poliquin lateral raise
To ensure his shoulders remain injury-free, Bumstead started incorporating Poliquin lateral raises into his routine.
“I think it’s to keep my shoulders healthy because my shoulders always fall apart. It’s like a hammer curl raised out and lowered.”
Bumstead believes he still has a firm grip on the Classic Physique Olympia title. In a special Prime Time Muscle appearance, Bumstead opened up on Wesley Vissers’ upset victory over Ramon Queiroz at the 2024 Arnold Classic. Although he acknowledged Vissers was at 120 percent, Bumstead has confidence that he can stand next to anyone at the 2024 Olympia.
Aiming for gains in the off-season, Bumstead remains focused on his upcoming title defense. Fans look forward to welcoming him back to the stage at the 2024 Mr. Olympia from October 10-13 in Las Vegas, Nevada.
RELATED: Chris Bumstead Incorporates Isometric Holds for Chest and Back Growth In 2024 Off-Season
Watch the full video from the Chris Bumstead YouTube channel below:
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