Three-time reigning Classic Physique Olympia champion Chris Bumstead headed to the Revive gym in Stuart, FL, for a grueling shoulder workout on July 20, 2022. He published a recording of that workout on his Youtube channel three days later. In that workout, Bumstead shoulder pressed 140-pound dumbbells for eight reps — a new personal record.
Bumstead is amid his bulking season, working on physique improvements before his 2022 Olympia prep. He intends to bring a package that can convert his fourth consecutive Olympia title on Dec. 16-18, 2022, in Las Vegas, NV. Check out Bumstead’s shoulder workout featuring his dumbbell press PR below:
[Related: Kamal Elgargni to Enter 2022 Tampa Pro and 2022 Texas Pro in the Men’s Open Division]
You believe, you can achieve.
Before Bumstead began his heavy shoulder workout, he performed several sets of incline dumbbell front raises with a hammer grip to warm up the muscles and lubricate the joints for heavier movements.
Dumbbell Shoulder Press
Bumstead began his workout with seated dumbbell shoulder presses. An advantage of dumbbell movements is the ability to work each side of the body evenly, not allowing the body to favor its stronger side nor allow the lifter to muscle through the movement, as they must stabilize the dumbbells.
Although he lifts heavy, it’s not about the weight for Bumstead. Proper stimulation and development of the muscle are the main goals. Bumstead starts with a lighter set of 70-pound dumbbells and works his way up to a set with 140-pound dumbbells for eight reps, which unintentionally scored a new PR.
Three weeks into my off-season and hitting PRs on shoulder press.
Bumstead performed a drop set, grabbing 130-pound dumbbells for another eight reps.
Hammer Shoulder Press
Bumstead jumped on the Hammer Strength shoulder press with a wide grip and two 45-pound weight plates on each side. He worked up to a drop-set of four plates on each side. He rested briefly between each set while stripping plates. Bumstead rested 30 seconds between the four 45-pound plate set and the three 45-pound plate set, 20 seconds between the three plates and the two plates, and 10 seconds between the two plates and the one plate on each side. He locked out roughly eight reps per set.
Superset: Seated Dumbbell Side Laterals & Single-Arm Rear Delt Cable Flyes
Bumstead’s third movement was seated dumbbell side laterals. He elevated his feet slightly for a better stretch at the bottom of each rep. He superset those with standing single-arm rear delt flyes at the cable station. Bumstead works with 40-pound dumbbells for sets of 16 repetitions before finishing off with standing single-arm rear delt flyes.
Bumstead does a final superset targeting the side and rear delts with a superset of side laterals on a kneeling lateral raise machine with rear delt flyes on a pec deck. He improvised some abdominal training via supported straight leg raises to close the workout.
View this post on Instagram
[Related: Terrence Ruffin Builds Beach-Ready Arms With Supersets]
Below are the exercises Bumstead performed during his shoulder training session:
- Seated Dumbbell Shoulder Press
- Hammer Strength Shoulder Press
- Superset: Seated Dumbbell Laterals & Single Arm Rear Delt Flyes
- Superset: Kneeling Side Lateral Machine & Reverse Pec Deck
- Supported Straight Leg Raises
Bumstead appears to be making significant progress during his off-season, putting on lean mass that is pushing him towards his heaviest ever bodyweight:
If I gain five more pounds, I will be the heaviest I’ve ever been.
Bumstead refueled the following day with a burrito bowl in Miami before heading to a meet and greet with fans as a RAW Nutrition athlete. Bumstead revealed that RAW and Ghost supplements have been working on a CBUM collaboration that was available at the event — a “Miami Vice” flavor.
Featured image: @cbum on Instagram