With the 2024 Arnold Classic on March 1-3, 2024, at the Greater Columbus Convention Center in Columbus, OH, 2023 Mr. Olympia silver medalist Hadi Choopan aims to kick off 2024 with a strong performance. Should he dethrone reigning Arnold Classic champion Samson Dauda in Columbus, Choopan will enter to the 2024 Olympia as the number one contender to reigning Mr. Olympia Derek Lunsford.
To prepare for the challenge, Choopan teamed up with five-time reigning Classic Physique Olympia champion Chris Bumstead to train back under the guidance of coach Hany Rambod. On Feb. 19, 2024, Rambod published the Olympia champions’ workout on his YouTube channel, which contained the following:
Bumstead & Choopan’s Back Workout
Below is a breakdown of the Olympia duo’s back workout:
- Machine Pulldowns
- Machine Seated Rows
- Machine Bent-Over Rows
- Machine Chest-Supported Rows
- Straight-Arm Cable Pulldowns
- Cable Face Pulls
- Machine Reverse Flyes
- Dumbbell Reverse Flyes
Watch Bumstead and “The Persian Wolf” train back below:
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Machine Pulldowns & Seated Rows
In the first exercise, Choopan and Bumstead extended through the pulldown machine fully, briefly pausing at peak lat contraction before controlling the load back to the starting position. Choopan didn’t achieve the same range of motion as Bumstead; Choopan instead leaned forward, rounded his scapula, and pushed his lats forward before the pull.
Conversely, Bumstead maintained an upright torso and braced through a more extensive range of motion. Both athletes used a neutral grip, though Choopan incorporated an overhand grip for one set of paused reps. Rambod stressed using overhand and underhand grips during back training:
Use both overhand and underhand grips. Don’t try to stick to only one. Make sure you’re hitting the muscles at different angles.
Rambod suggested supplementing with a V-bar attachment when performing rows to target the mid back.
Bent-Over & Chest-Supported Rows
Bumstead and Choopan employed underhand grips during their bent-over rows, activating their upper backs and biceps. Bumstead assumed a 45-degree bent-over position; Choopan’s tilt featured more hip flexion.
Hoopan performed a neutral-grip set, keeping his hips stable and arching his shoulders and lats (i.e., moved into extension during the concentrics). Bumstead’s grip was a hybrid of neutral and overhand, though he biased the latter.
Rambod told Bumstead to “keep the core tight and pull.” As the two Olympia champions flirted with failure when their ranges of motion shortened, they removed a weight plate from each side and repped through drop sets.
Straight-Arm Pulldowns
Using handle attachments for straight-arm cable pulldowns to isolate the lats, Rambod instructed Bumstead to perform partial reps to failure:
When doing straight-arm pulldowns, the key is nice and slow eccentrics…do not let the weight carry you forward.
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Face Pulls, Reverse Flyes, & Dumbbell Reverse Flyes/Rows
To close the session, Bumstead and Choopan hit rear delts. For a comprehensive exercise targeting the lower traps, rhomboids, and rear delts, Rambod instructed the Olympia champions to bend their elbows, combining bent-over dumbbell lateral raises and rows. The athletes utilized an adjustable weight bench for enhanced support.
Bumstead has been deloading, performing one workout weekly prior to his session with Choopan and Rambod. In contrast, Choopan continued the session, hitting abs and incorporating cardio, continuing his Arnold prep.
Featured image: @hadi_choopan on Instagram
