• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • Strength
    • Best Home Gym Machines
      • Best Functional Trainers
      • Best Squat Racks
      • Best Budget Home Gym Equipment
      • Best Cable Machines
      • Best Weight Benches
      • Best Smith Machines
      • Best Smart Home Gyms
    • Best Barbells
      • Best Budget Exercise Bikes
      • Best Budget Barbells
      • Best Powerlifting Barbells
      • Best Barbells For Women
    • Best Kettlebells
      • Best Adjustable Kettlebells
    • Best Dumbbells
      • Best Adjustable Dumbbells
    • More Strength Equipement
      • Best Resistance Bands
      • Best Weight Plates
      • Best Bumper Plates
      • Best Slam Balls
      • Best Weighted Vests
      • Best Weight Sleds
      • All Other Strength Equipment
    • Training
      • Exercise Guides
        • Deadlift
        • Bench Press
        • Back Squat
        • Overhead Press
        • Lat Pulldown
        • Shoulder Exercises
        • Chest Exercises
        • Ab Exercises
        • Quad Exercises
        • Biceps Exercises
      • Training Guides
        • Beginner’s Guide to the Gym
        • How to Build Muscle
        • Guide to Muscle Hypertrophy
        • How to Train on a Cut
      • Workouts
        • Back Workouts
        • At-Home Workouts
        • Chest & Back Workouts
        • Full-Body Workout
        • HIIT Workouts
        • Bodybuilding Workouts
        • Farmer’s Carry Workouts
      • Programs
        • 5×5 Program
        • Bodybuilding Programs
        • Push-Up Program
        • Pull-Up Program
        • 5/3/1 Program
        • Powerbuilding Program
        • German Volume Training
        • Build Your Own Program
    • News
      • CrossFit
      • Strongman
      • Bodybuilding
      • Powerlifting
      • Weightlifting
      • HYROX
    • Individual Strength Equipment Reviews
  • Nutrition
    • Best Pre-Workouts
      • Best Non-Stim Pre-Workouts
      • Best Pre-Workout for Women
      • Best Pre-Workouts for Men
      • Strongest Pre-Workouts
    • Best Protein
      • Best Protein Powder for Men
      • Best Whey Isolate Protein Powders
      • Best Protein Powder For Women
      • Best Tasting Protein Powders
      • Best Protein Bars
      • Protein by Goal
        • Best Mass Gainer
        • Best Protein Powder for Weight Loss
        • Best Protein Powder for Weight Gain
        • Best Protein Powder for Muscle Gain
      • Protein by Diet
        • Best Egg White Protein Powder
        • Best Keto Protein Powder
        • Best Organic Protein Powder
        • Best Vegan Protein Powders
    • Best Creatine
      • Best Creatine Gummies
      • Best Creatine For Women
      • Best Creatine for Men
    • Best BCAA’s
      • Best BCAA’s for Women
    • Best Fat Burners
      • Best Fat Burners For Women
      • Best Non-Stim Fat Burners
      • Best Fat Burners For Men
    • Other Nutrition Products
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Electrolyte Supplements
      • Best Greens Powder
        • Best Greens Powder for Pregnancy
      • Best Meal Delivery Services
        • Best Budget Meal Delivery Services
        • Best Vegan Meal Delivery Service
        • Best Healthy Meal Delivery Service
        • Best Meal Delivery Service for Weight Loss
        • Best Paleo Meal Delivery Services
        • Best Multivitamins for Women
        • Best Multivitamins for Men
        • Best Supplement Stacks
        • Best Multivitamins
    • Guides
      • Diets
        • Carb Cycling
        • Vertical Diet
        • Reverse Dieting
        • Carnivore Diet
        • Ketogenic Diet
        • Intermittent Fasting
        • IIFYM Diet
      • Muscle Gain
        • How to Dirty Bulk
        • Go From Cutting to Bulking
        • Eat These Carbs
        • How to Eat for Muscle
      • Fat Loss
        • Macros for Fat Loss
        • Calorie Deficits
        • Natural Fat Burners
        • Cut 2 Pounds Weekly
      • Supplement Guides
        • Pre-Workout
        • Whey Protein
        • Mass Gainers
        • Greens Powders
        • Creatine
        • BCAAs
      • Daily Protein Needs
      • Pre- and Post-Workout Nutrition
      • Foods With Creatine
      • Bulking Tips
    • Individual Supplement Reviews
  • Conditioning
    • Best Treadmills
      • Best Manual Treadmills
      • Best Compact Treadmills
      • Best Budget Treadmills
      • Best Treadmills Under $2000
      • Best Treadmills Under $1000
      • Best Treadmills For Tall People
      • Best Commercial Treadmills
      • Best Curved Treadmills
      • Best Under Desk Treadmills
    • Best Rowing Machines
      • Best Water Rowing Machines
      • Best Budget Rowing Machines
      • Best Compact Rowing Machines
      • Best Foldable Rowing Machines
      • Best Air Rowing Machines
    • Best Exercise Bikes
      • Best Recumbent Bikes
      • Best Folding Exercise Bikes
      • Best Exercise Bikes For Seniors
      • Best Air Bikes
    • Best Ellipticals
      • Best Budget Ellipticals
      • Best Compact Ellipticals
      • Best Rear Driving Ellipticals
      • Best Ellipticals For Seniors
      • Best Under Desk Ellipticals
      • Best Ellipticals Under $1000
    • Other Conditioning Products
      • Best Jump Ropes
      • Best Plyometric Boxes
      • Best Speed Sleds
      • Best Agility Ladders
      • Best Vertical Climbers
      • Best Commercial Stair Climbers
      • Best Affordable Stair Climbers
    • Individual Cardio Equipment Reviews
  • Recovery
    • Best Cold Plunges
    • Best Saunas
      • Best Infrared Sauna
    • Best Massage Guns
      • Best Mini-Massage Guns
    • Best Compression Boots
    • Best Back Massagers
    • Best Massage Chairs
    • Other Recovery Tools
      • Best Inversion Tables
      • Best Vibrating Massage Rollers
      • Best Massage Balls
      • Best Ice Wraps
      • Best Foam Rollers
    • Recovery Guides
  • Fitness Accessories
    • Fitness Tech
      • Best Fitness Apps
        • Best Weightlifting Apps
        • Best Workout Programs
        • Best Cycling Apps
        • Best Treadmills Apps
        • Best Workout Streaming Services
        • Best Workout Apps
        • Best Running Apps
    • Best Bluetooth Earbuds
    • Best Digital Scales
      • Best Smart Scales
    • Best Fitness Trackers
      • Best Heart Rate Monitors
      • Best Pedometers
      • Best Stopwatches
    • Apparel
      • Best Running Shoes
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Gym Shorts
      • Best Sports Bras
      • Best Trail Running Shoes
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
      • Best Lifting Chalk
      • Best Dip Belts
      • Best Pull Up Assist Bands
      • Best Lifting Belts
  • Community Forum
Home » Bodybuilding News » Chris Bumstead Shares New High-Volume Back and Arm Routine 

Chris Bumstead Shares New High-Volume Back and Arm Routine 

The newly-crowned father performs supersets to kick off his new training regime.

Written by Matt Magnante
Last updated on May 8th, 2024

Five-time reigning Classic Physique Olympia champion Chris Bumstead and former Bikini Olympia champion Courtney King recently shared the news of their new baby girl, Bradley Shay Bumstead, born on April 22, 2024.

Bumstead has since resumed training with a new workout program consisting of high-volume supersets to maximize muscle pumps and increase strength.

Bumstead’s Back and Arm Workout Routine

Below are the exercises performed in order by Bumstead during his back and arm workout.

  • Giant Set — Pull-ups
  • Superset — Standing Cable Triceps Pushdown & Overhead Triceps Extension
  • Superset — Dumbbell Hammer Variations and Cable Curl Circuit
  • Superset — Lying Cable Face Pull & Poliquin Lateral Raise Finisher

Watch as “Father Bum” unlocks his newfound dad strength to overcome a giant set of pull-ups and a brutal biceps curl circuit in the video below:

[Related: Is Training to Failure Better For Hypertrophy?]

Pull-Up Giant Set

Dreading his first exercise, Bumstead aimed to improve his admittedly poor pull-up performance.

If I don’t do pull-ups, I lose all my strength in pull-ups.

The sleep-deprived bodybuilder scored a respectable six reps for his first set but found he quickly burned out during subsequent sets. 

While Bumstead could train on machines or with free weights, bodyweight pull-ups offer functional and potentially superior lat-activating benefits (1).

Bumstead utilized a wide, shoulder-width, semi-supinated, neutral grip during his giant set. He took 10 seconds of rest between variations. Bumstead’s new program calls for three sets of this exercise.

Standing Cable Triceps Pushdown/Overhead Extension

Bumstead trains his triceps via tight contractions and slow eccentrics with deep stretch at the bottom of the position. Pushdowns angle the body for better mind-muscle connection; overhead extensions fully stretch the triceps under a load. Bumstead stabilized his legs and core, hinging at the hips to transfer strength forward.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Grip variations were narrow and shoulder-width to emphasize inner and outer head stimulation. The movements were performed back to back for three sets, each with one minute-and-a-half breaks in between each.

Dumbbell Hammer Variations and Cable Curl Circuit

Hammer curls are a staple in Bumstead’s arm training. He finds his biceps insertions to be less than ideal. While short biceps are generally an aesthetic disadvantage, everyone has genetic “flaws.” The Classic Physique GOAT (greatest of all time) has few. Bumstead hopes hammer curls help build his brachialis to fill the gap near his lower biceps. 

Bumstead first angled himself on a 45-degree weight bench. He performed two-arm dumbbell curls with 40-pound weights per hand, alternating between full and partial reps. The sets combined low reps with high intensity.

Bumstead chose cable curls using a curved bar and semi-supinated grip. He leveraged crossbody hammer curls to further promote brachialis hypertrophy.

I’ve never really done so many supersets for arms. I feel mind-muscle connection and pump in my arms so much more than I ever have”. 

[Related: 2024 World’s Strongest Man Results & Leaderboard]

Lying Cable Face Pull/Poliquin Lateral Raise 

Finishing with precision, Bumstead attached double straps to a high pulley and performed face pulls lying on a flat bench. This targets the traps and upper back while enhancing lifting posture. 

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

For his last superset, Bumstead injury-proofed his delts using a tri-technique named after famous strength coach Charles Poliquin. The Poliquin lateral raise starts with a hammer curl into a bent-arm lateral raise, extending the arms before lowering the weights. That’s one rep, then repeat. 

Although the exact number of sets and reps were not specified, the video captured each exercise performed twice. The last few minutes of the video included a day in the life content and a visit to the Raw Nutrition headquarters. Forgetting to outro his arm workout the day prior, Bumstead snuck it in after his leg session. 

Olympia Defense as a Dad

Bumstead’s 2024 off-season is more challenging now with a newborn at home. However, he still has time before stepping on stage again because the qualifying cutoff for competitors into the 2024 Olympia is on Sept. 15, 2024.

Featured image: @cbum on Instagram

About Matt Magnante

Matthew Magnante is a seasoned writer and content editor who has authored hundreds of articles in various categories including bodybuilding, strength sports, CrossFit, general health and fitness, and MMA. His childhood fascination with the 80s and 90s bodybuilding legends fueled his passion for living and breathing weight training, nutrition, and everything in between. Matt was involved in martial arts for most of his youth and is a huge UFC fan. Having beaten the worst of anxiety and chronic stress using natural techniques, he’s also learning just as much about the mind and loves to help others improve their well-being and overall health.

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap