Urs Kalecinski welcomed retired bodybuilding star Chris Bumstead to his newly opened private gym, Aesthetic Atelier, in Germany, as seen in a video posted on Kalecinski’s YouTube channel on April 13, 2025. Before Kalecinski began his arm training session, he gave Bumstead a tour of the facility, which he had dreamed of building for over a decade.
The two discussed how coffee boosts performance thanks to its caffeine content, a stimulant proven to improve focus and endurance during workouts by increasing adrenaline levels [1]. Kalecinski shared that seeing Bumstead’s own private gym, built in 2023, inspired him to create his own space to control his training environment.
Kalecinski showed Bumstead the recovery room, equipped with an IV station and massage table for regular fluid treatments, emphasizing his focus on recovery. He also highlighted the adductor machine, explaining his goal to improve flexibility by learning to do the splits, which he believes will help him win the 2025 Classic Physique Olympia.
Flexibility training can enhance muscle performance and reduce injury risk, giving Kalecinski a potential edge on stage [2]. Kalecinski mentioned that he prefers training alone in his private gym but occasionally invites friends for fun and relaxed sessions.
Kalecinski Trains Arms with Bumstead’s Guidance
Kalecinski shared with Bumstead that he usually starts his workouts with a warmup of planks and band exercises to activate his core and arm muscles. Planks strengthen the core, which stabilizes the body during upper-body movements, while band exercises improve shoulder mobility and prepare the arms for heavier lifts [3].
The workout consisted of several supersets, a tri-set finisher, and additional bicep exercises to fully target his arms:
Superset 1: Smith Machine Triceps Press & Seated Dumbbell Curl
The Smith machine triceps press involves pushing a barbell down on a fixed track, isolating the triceps by keeping the elbows tucked and focusing on the muscle’s contraction. Seated dumbbell curls target the biceps by curling weights while seated, minimizing momentum and maximizing bicep isolation.
This combination builds arm strength and size, as supersets increase muscle time under tension, promoting hypertrophy [4].
Superset 2: Lying Dumbbell Triceps Extensions & Cable EZ-Curls
Lying dumbbell triceps extensions, also called skull crushers, involve lowering dumbbells toward the forehead while lying on a bench, stretching and contracting the triceps for growth. Cable EZ-curls use a curved bar on a cable machine to curl weight, targeting the biceps with constant tension.
Bumstead helped Kalecinski with slow, controlled final reps on the EZ-curls, enhancing muscle activation through a focus on the eccentric phase, which can lead to greater strength gains [5].
Superset 3: Seated Overhead Cable Tricep Extension & Cable Triceps Extensions
Seated overhead cable tricep extensions involve pulling a cable from overhead while seated, stretching the triceps’ long head for improved growth. Cable triceps extensions, done standing, push the cable down, focusing on the triceps’ contraction.
These exercises together improve triceps strength and definition, with cables providing constant resistance throughout the range of motion [6].
Tri-Set Finisher: Diamond Push-Ups
Diamond push-ups, where the hands form a diamond shape, target the triceps intensely by narrowing the hand position, also engaging the chest and shoulders.
As a bodyweight finisher, they increase muscle endurance and burn out the triceps, aiding in overall arm development [7].
Additional Bicep Exercises:
- Reverse Cable Curls
- Standing Alternating Dumbbell Curls
- Chest-Supported Dumbbell Curls
- Machine Preacher Curls
Kalecinski wrapped up his session with a focus on his biceps. Reverse cable curls involve curling a cable with an overhand grip, targeting the brachialis and forearms while also engaging the biceps for improved arm thickness [8].
Standing alternating dumbbell curls allow each arm to work independently, curling one dumbbell at a time to correct imbalances and enhance bicep peak through focused contraction [9].
Chest-supported dumbbell curls, performed with the chest against a bench, eliminate momentum, isolating the biceps for maximum growth by preventing cheating through body swing [10].
Machine preacher curls, done on a preacher curl machine, target the biceps’ lower portion, emphasizing the muscle’s peak and improving arm definition through a controlled range of motion [11].
Urs Kalecinski, who qualified for the 2025 Olympia with his third-place finish in 2024, is aiming to take the top spot following Bumstead’s retirement after his sixth consecutive win. Bumstead praised Kalecinski’s gym setup and dedication, noting how such a space can help a bodybuilder focus. As Kalecinski prepares for the Olympia in October 2025, his new gym and training approach signal his determination to reach the top of the sport.
Mike Sommerfeld from Germany, who scored second at the 2024 Olympia and recently won the 2025 Arnold Classic, will be Kalecinski’s biggest challenge this year. Sommerfeld’s impressive runner-up finish to Bumstead and his Arnold Classic victory highlight his potential to claim the Olympia throne.
Watch the full video below:
References:
[1] Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., et al. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4
[2] Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633-2651. https://doi.org/10.1007/s00421-011-1879-2
[3] Schoenfeld, B. J., & Contreras, B. (2016). The role of core stability in athletic function and injury prevention. Strength and Conditioning Journal, 38(5), 72-80. https://doi.org/10.1519/SSC.0000000000000247
[4] Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
[5] Douglas, J., Pearson, S., Ross, A., & McGuigan, M. (2017). Chronic adaptations to eccentric training: A systematic review. Sports Medicine, 47(5), 917-941. https://doi.org/10.1007/s40279-016-0628-4
[6] Wilk, M., Zajac, A., & Tufano, J. J. (2021). The influence of movement tempo on acute neuromuscular, hormonal, and mechanical responses to resistance exercise: A mini-review. Journal of Strength and Conditioning Research, 35(6), 1758-1765. https://doi.org/10.1519/JSC.0000000000004044
[7] Contreras, B., & Schoenfeld, B. J. (2011). To push or not to push: A biomechanical analysis of push-up variations. Strength and Conditioning Journal, 33(5), 41-46. https://doi.org/10.1519/SSC.0b013e31822e1541
[8] Marcolin, G., Panizzolo, F. A., Petrone, N., et al. (2018). Differences in electromyographic activity of biceps brachii and brachioradialis during reverse grip curls. Journal of Electromyography and Kinesiology, 42, 121-127. https://doi.org/10.1016/j.jelekin.2018.07.003
[9] Oliveira, L. F., Matta, T. T., Alves, D. S., et al. (2009). Effect of unilateral and bilateral resistance exercises on maximal voluntary strength and muscle activation. Journal of Strength and Conditioning Research, 23(1), 149-155. https://doi.org/10.1519/JSC.0b013e31818ea2b1
[10] Young, W. B., & Bilby, G. E. (1993). The effect of voluntary effort to influence muscle activation during maximal strength testing. Journal of Strength and Conditioning Research, 7(3), 143-147. https://doi.org/10.1519/1533-4287(1993)007<0143:TEOVET>2.3.CO;2
[11] Signorile, J. F., Lew, K., Stoutenberg, M., et al. (2014). Range of motion and muscle activation during preacher curl exercises. Journal of Strength and Conditioning Research, 28(7), 1915-1922. https://doi.org/10.1519/JSC.0000000000000336
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