Three-time reigning Classic Physique Olympia champion Chris Bumstead headed to a Crunch Fitness gym in Manhattan, NY, for a full-blown arm workout. He filmed that session on Sept. 30, 2022, and published the video on his Youtube channel on October 13.
Bumstead was eleven weeks out from the 2022 Olympia at the time of his upload. He’s dialing in physique improvements to bring a package worthy of a fourth consecutive Classic Physique Olympia title. The 2022 Olympia is scheduled for Dec. 16-18, 2022, in Las Vegas, NV. Check out Bumstead’s arm workout below:
Triceps Cable Pushouts
Bumstead started his workout with a “pushout” variation of cable pushdowns to warm up his joints. He has struggled with elbow pain, a common issue for him when deeper into prep. Bumstead uses his warm-up and mindfulness for clean form to prevent minor injuries from getting worse.
What’s an Olympia Prep without a few injuries?
The cable pushout is similar to standing reverse cable flyes for the rear delts, but the load biases the triceps.
Bumstead hit the flat weight bench for some lying skull crushers using two dumbbells in place of a barbell or E-Z curl bar. The dumbbells enabled a deeper stretch at the bottom of the eccentric and allowed Bumstead to line up the movement with his structure better.
Rope Pushdowns & Machine Preacher Curls
Bumstead grabbed a rope for some cable rope pushdowns to finish off his triceps, biasing the long head. He hit his first biceps movement by loading weight plates onto a Hammer Strength preacher curl machine.
Greatest biceps machine ever created.
Several sets in, Bumstead’s biceps were gorged with blood and covered in veins.
Straight Bar Low Cable Curls & Reverse E-Z Bar Curls
On to the low cable station for cable curls — a great alternative to traditional barbell curls as they keep constant tension on the biceps throughout the movement. Bumstead followed those with reverse barbell curls utilizing the E-Z bar to ease stress off the wrist and elbow joints.
While traditionally considered a forearm movement, reverse E-Z bar curls are excellent for adding thickness to the biceps and can pay dividends toward the appearance of the biceps peak on stage. At the highest level of bodybuilding, those minute details could be the difference maker in Bumstead defending or conceding his Olympia throne.
Standing Dual Cable Bicep Curls
Finishing off his arm workout with an isolation movement, Bumstead completed the standing dual cable biceps curl. Standing slightly away from the cable station for greater tension. A 2019 study published in the International Journal of Environmental Research and Public Health states that “muscle hypertrophy occurs when muscle protein synthesis exceeds muscle protein breakdown and results in positive net protein balance in cumulative periods.” (1)
[Related: Derek Lunsford Q&A — 212 Olympia Predictions, Training Split, and More]
Chris Bumstead’s Arm Workout
Below are the exercises Bumstead performed in order during his arm workout:
- Triceps Cable Pushouts
- Lying Dumbbell Skullcrushers
- Bent Over Rope Pushdowns
- Machine Preacher Curls
- Straight Bar Cable Curls
- Reverse E-Z Bar Curls
- Standing Dual Cable Bicep Curls
Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
Featured image: @cbum on Instagram