Six-time Classic Physique Olympia champion Chris Bumstead, who also placed second in the Men’s Open at the 2024 EVLS Prague Pro, has focused on recovery since retiring from competitive bodybuilding.
After undergoing medical procedures to address a shoulder injury, Bumstead spent several months in rehab, significantly impacting his training. Recently, he returned to hypertrophy training. Here’s a closer look at his current upper body workout:
Chris Bumstead’s Upper Body Training
- Superset — MAG Grip Lat Pulldown & Decline Dumbbell Bench Press
- Superset — Seated Cable Curl & Cable Rope Triceps Pushdown
- Prone Incline Dumbbell Curl
Breakfast & Pre-Workout Before Training
Before his upper body workout, Bumstead fuels with a hearty pre-workout meal of high-carb waffles, a protein shake, eggs, and a cup of coffee.
Putting some carbs in my body. See if I can get a nice pump between arms, chest, and back.
—Chris Bumstead
Bumstead included sodium and a caffeine-free pre-workout supplement before hitting the gym. Research indicates that consuming sodium as a pre-workout can help boost hydration levels by increasing water intake, leading to pre-exercise hyperhydration and improved performance during workouts. (1)
Warm-Up
Bumstead began his upper body workout with a warm-up of seated unilateral shoulder external rotations and bent-over cable lateral raises. (2)
I’m still not obliterating a muscle, but within the week, I’m getting enough stimulus to grow.
—Chris Bumstead
Bumstead is taking a one-to-two-week break from isometric holds. “I just want to get in the gym and lift some weights. It’s been six months of rehab, and I needed a break,” Bumstead expressed.
Superset — MAG Grip Lat Pulldown & Decline Dumbbell Bench Press
Bumstead began with neutral-grip lat pulldowns, utilizing a MAG grip. He performed slow, controlled reps, achieving a deep stretch. He supersetted with dumbbell decline presses, using a neutral grip to protect his shoulders.
“Two exercises, focusing on the control negative, especially on the decline; keeping my scapula retracted, elbows in,” Bumstead said. “Controlling the weight, keeping the tension where it needs to be, not stressing my rotator cuffs.”
Cable Curl, Triceps Pushdown, & Prone Incline Dumbbell Curl
Bumstead transitioned to cable curls to target his biceps, prioritizing proper form via slow, controlled reps to maintain constant tension on the muscle. Research suggests maintaining consistent tension on target muscles effectively promotes muscle growth and development. (3)
Bumstead trained each set of cable rope triceps pushdowns to failure. His prone incline dumbbell curls with a supinated grip functioned as his finisher to maximize his pump.
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References
- Morris, D. M., Huot, J. R., Jetton, A. M., Collier, S. R., & Utter, A. C. (2015). Acute Sodium Ingestion Before Exercise Increases Voluntary Water Consumption Resulting In Preexercise Hyperhydration and Improvement in Exercise Performance in the Heat. International journal of sport nutrition and exercise metabolism, 25(5), 456–462. https://doi.org/10.1123/ijsnem.2014-0212
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
Featured image: @cbum on Instagram
