Due to popular demand, the IFBB Professional Bodybuilder chris bumstead delivered a highly requested arm training to his 1.67 million subscribers on his YouTube channel on April 29, 2022. The three-time reigning classic physique The Olympia champion explained that he has seen the most growth in his biceps Y triceps recently by including more dedicated arm sessions and focusing on mind-muscle connection.
Bumstead is currently in its infancy out of season form with plenty of time to make improvements year after year before the 27-year-old prepares to defend his title in the Olympia 2022 from December 16 to 18 in The Vegas, Nevada. Take a look at Bumstead’s favorite arm strengthening routine through the following video:
[Related: Classic Physique Bodybuilder Terrence Ruffin Shares His Push/Pull Workout Routine]
Triceps pushdowns and overhead extensions
Bumstead started his arm workout by alternating cable triceps curls with a aerial extension variation in a superset — perform the exercises back-to-back with little or no rest in between.
You get a pump from the normal set of triceps extensions… then… overhead and stretch them, it gives you this crazy burn.
Bumstead used a double rope attachment that allowed him to push the handles down and out, which can emphasize the outside of the triceps head. For extensions, it moves away from the cable machine and places your support against him as he leans forward into the move. She really challenged his huband contemplated adding direct abdominal training go back to your routine. Two supersets were performed.
EZ Bar Preacher Curl
jumping in his favorite bicep movement of all time, Bumstead grabbed his favorite black EZ curl bar and set in the preacher bench.
It’s what I’ve found to be the best way to contract my biceps with a heavy load and increase the intensity while keeping the load on my biceps.
Bumstead likes to train his movement hard and heavy, using a close grip that allows you to lift as much weight as possible. The Classic Physique champion worked up to 25 pounds weight plate and two tens on each side for two sets and then topped with drop sets to really burn your bi.
Incline Dumbbell Skull Crushers
Going back to a triceps focused movement, Bumstead inflated their horseshoes with incline dumbbell skull crushers — an overhead spread variance. The champion is training through a pre-existing left. shoulder problem and therefore prefer this unilateral movement that allows you to focus on each arm individually and work on building symmetric force.
Bumstead uses a mechanical drop set technique, swinging the arms forward for a few more reps as the exercise gets heavier. He did three sets in total.
Incline Dumbbell Curl/Hammer Curl
The incline dumbbell curl It is one of the few exercises that fully stretch the biceps, especially where it crosses the shoulder meeting, placing the arms behind the body. Bumstead throws this move in for the opposite effect of preacher curls, where his arms are brought in front of the body and emphasize the stretch.
after repeat out to failurethe Bumstead took on a neutral grip and used hammer curls to do some extra reps. He used the 40 pounds dumbbells for this combo move and I did three sets total.
V-Bar Hammer Curl
Bumstead is a big fan of doing hammer curls with the V-bar cable attachment, as it’s just one of those “feel good” moves. To intensify the contraction of his biceps, the IFBB pro brings his elbows forward and squeezes at the top, which can stimulate more muscle fibers. Three sets were completed for this exercise.
Cable Crossover Triceps Extension
To finish off a champion-worthy arm workout, Bumstead incorporated a cable triceps extension variation he learned from his brother-in-law, an open division bodybuilder. Iain Vallière. Bumstead stepped to the side of the cable pulley and initiated the movement from his shoulder, pulling in the opposite direction.
Changing your body position and arm angle can make two similar movements feel very different to the muscle being worked. Bumstead produced two heavy games and one drop game.
[Related: Bodybuilder Nick Walker Incline Presses 200-Pound Dumbbells For Six Reps]
Chris Bumstead Arm Workout
Below are the exercises in the order that Bumstead performed them during his training. Due to video editing and the details provided, the exact number of sets and reps for each move is not accurate:
- Overhead Triceps Curl Superset
- EZ Bar Preacher Curls
- Incline Dumbbell Skull Crushers
- Incline Dumbbell Curl/Hammer Curl
- V-Bar Hammer Curl
- Cable Crossover Triceps Extensions
Bumstead’s workout is heating up as the Ottawa native laser-focuses on taking his physique to new heights. With the Olympia crown comes the expectation of making as many gains as possible in the gym before taking the stage to defend it, and it appears that Bumstead isn’t looking to vacate the Classic Physique throne.
Featured Image: @cbum on Instagram
