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

Watch Chris Bumstead Achieves a Massive Pump From a ‘Joocy’ Shoulder Workout

Bumstead's mission to win his fourth consecutive Olympia Classic Physique title is on track.

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

Last Updated on22 September, 2022 | 2:08 PM EDT

Ask Question?

When you have big shoulders, everything is easier for you, from lifting weights on a bench to doing handstands and so on. Most importantly, they help you taper your torso and give you more power in the gym and on stage. Developing broad shoulders is important for aesthetics and functionality. Chris Bumstead recently shared a punishing shoulder workout that will help you achieve both objectives. 

“CBum” is a Canadian professional bodybuilder that competes in the Classic Physique division of the IFBB Pro League. He is a three-time and reigning Classic Physique Olympia champion. After consecutive runner-up finishes at the 2017 and 2018 Olympia, Bumstead dethroned reigning champion Breon Ansley and captured the Classic Physique Olympia crown in 2019. He successfully defended his title at the 2020 and 2021 Olympia.

The reigning champ will attempt to secure his fourth Classic Physique title at the 2022 Olympia when the Superbowl of bodybuilding returns to its home in Las Vegas on Dec. 15.

After gaining the necessary muscle mass during the off-season, Bumstead has started his competition prep for the 2022 Olympia. Recently, he went through a punishing shoulder workout as part of this prep. The video of the session was uploaded on Chris Bumstead’s YouTube channel. So without further delay, let’s look at the session’s detailed account.

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.

Chris Bumstead’s shoulders workout

Machine lateral raise

CBum started the workout session with machine lateral raises to work the middle deltoid heads. Machines keep the muscles under tension throughout the range of motion, which help bring about hypertrophy more effectively.

“I’m starting with machine lateral raises to get constant tension from the machine rather than dumbbells. I’m going to pre-exhaust my delts here…” Bumstead said.

The 27-year-old performed a few sets of this exercise and then jumped on to the next one.

Machine hammer shoulder press

Bumstead next took to the seated shoulder press on a plate-loaded incline machine. CBum initially wanted to do this exercise on a Smith machine. However, he chose the shoulder press machine due to the rush hour at the gym.

After the warm-up set with one plate on either side, CBum did the working sets with four plates on each side.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Dumbbell lateral raise

Bumstead performed this exercise with the traditional pyramid training principle. In this method, the first set is performed with relatively light weights. However, the weight increases for the subsequent sets while the number of reps decreases.

Bumstead’s sets for dumbbell lateral raises included:

  • First set: 20-pound dumbbells — 20 reps
  • Second set: 30-pound dumbbells — 15 reps
  • Third set: 35-pound dumbbells — 10 reps
  • Fourth set: 40-pound dumbbells — performed to failure

After performing the four sets mentioned above, Bumstead jumped to the next exercise.

Wide-grip machine shoulder press

Bumstead went back to this compound overhead pressing movement that builds upper body strength. Performing this exercise on the machine significantly reduces the chances of injury as the weights move along a fixed trajectory, eliminating the need to control them during the movement.

“I’m trying to do a wider grip than normal so it’s putting more tension on my delts… And pause at the bottom for the first five reps… So I am going to spend more time under tension and fire up the muscles. It’s a lot harder, but it feels good,” Bumstead said.

CBum cranked out a few sets of this exercise and shifted his focus to working the anterior delts with the next movement.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Cable front raises with a rope attachment

Bumstead next performed front raises on the cable machine with a rope attachment. This movement activates the anterior deltoid. Bumstead performed a few sets of this exercise and proceeded to do the next one.

Single-arm cable rear delt fly

Bumstead then proceeded to work the posterior deltoids with this isolation movement. Performing this exercise on the cable pulley set at shoulder height allows a more natural movement pattern.

The Canadian performed four sets of this exercise and moved on to the last exercise of the day.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Bent-over dumbbell lateral raise

This served as the finisher of Bumstead’s shoulder workout. The bent-over lateral raise works the posterior deltoids. Additionally, it activates other muscles like rhomboids, trapezius, triceps, hamstrings, and lower back.

The reigning Classic Physique Olympia champ performed a few sets of this exercise and wrapped up the shoulder training session.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Chris Bumstead 2022 Olympia Shoulder Workout

Overall, the workout included:

  • Machine lateral raise
  • Machine hammer shoulder press
  • Standing dumbbell lateral raise
  • Machine shoulder press
  • Cable front raise with a rope attachment 
  • Single-arm cable rear delt fly
  • Bent-over dumbbell lateral raise

Bumstead is working hard to retain the Classic Physique title at the 2022 Olympia. However, the division has a deep talent pool, and CBum will have to fight it off to make it four in a row. Besides the former champion and fierce rival Breon Ansley, the 2022 Arnold Classic winner Terrence Ruffin and young prospects like Ramon Rocha Queiroz and Urs Kalecinski seem to be in the best shape of their career. Nonetheless, the 2022 Olympia will show if Bumstead can retain his throne. 

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

 


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

Derek Lunsford Reflects on Receiving Special Invite for Open at 2022 Olympia: ‘I Could Just Feel My Body Wanting To Grow’

Next Post

Bodybuilding Legend Jay Cutler and Ryan Dengler Attack High Volume Chest and Shoulders Workout

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

Tom Platz
Bodybuilding

Tom Platz Says Using Higher Reps and Heavier Weights on Different Training Days is the ‘Secret’ to Bodybuilding

Arnold Schwarzenegger
Bodybuilding

Mr. Olympia Icons Arnold Schwarzenegger and Ronnie Coleman Team Up for Delt and Arm Workout at Gold’s Gym Venice

Marcello De Angelis Announces Move To Classic Physique
Bodybuilding

Bodybuilder Marcello De Angelis Announces Return to Classic Physique

Bob Cicherillo
Bodybuilding

Bob Cicherillo & Shawn Ray Urge Regan Grimes to Skip 2025 Olympia, Say Classic Physique Is Bodybuilding and Freak Show Could Kill Men’s Open

Lee Priest
Bodybuilding

Lee Priest Reveals His Cheapest High-Protein Go-To Bulking Meal

Lee Priest
Bodybuilding

Lee Priest Talks President Trump’s Travel Ban, Reveals Whether It Will Impact Hadi Choopan at 2025 Mr. Olympia

Leave a Reply Cancel reply

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

Latest

Tom Platz Says Using Higher Reps and Heavier Weights on Different Training Days is the ‘Secret’ to Bodybuilding

Forget the Gym — These 3 Kettlebell Moves Will Transform Your Entire Body

Mr. Olympia Icons Arnold Schwarzenegger and Ronnie Coleman Team Up for Delt and Arm Workout at Gold’s Gym Venice

Pleun Dekkers (52KG) Sets 178-kg (392.4-lb) Raw Squat World Record at 2025 IPF World Classic Powerlifting Championships

Bodybuilder Marcello De Angelis Announces Return to Classic Physique

Bob Cicherillo & Shawn Ray Urge Regan Grimes to Skip 2025 Olympia, Say Classic Physique Is Bodybuilding and Freak Show Could Kill Men’s Open

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.