IFBB Professional Bodybuilder due to popular demand Chris Bumstead did a very requested arm training To 1.67 million subscribers on his YouTube channel on April 29, 2022. The three dominant Classic Physique Olympia champions explained that the biceps and triceps have recently grown the most by focusing on the connections between the mind and muscles, including more dedicated arm sessions.
Bamstead is currently in early off-season conditions and will improve year-over-year before the 27-year-old prepares to defend his title at the 2022 Olympia in Las Vegas, December 16-18. There is enough time left for. NV. Check out Bumstead’s favorite arm-building routine in the following video.
[Related: Classic Physique Bodybuilder Terrence Ruffin Shares His Push/Pull Workout Routine]
Triceps pushdown and overhead expansion
Bamstead began training his arms by alternating triceps pushdown and overhead extension variations in the Superset.
You get the pumps from the regular triceps expansion set … then … stretching them overhead will give you this crazy burn.
Bamstead used a double rope attachment that allows the handle to be pushed down and out, which may emphasize the outer head of the triceps brachii. For extensions, he faces the other side of the cable machine, leaning forward to the movement and turning his back up. It really challenged his core, and he thought of returning abdominal workouts directly to his routine. Two supersets have been executed.
EZ Bar Preacher Karl
jump in His favorite biceps movement, Bamstead, grabbed his favorite black EZ curl bar and placed it on the preacher’s bench.
That’s what I thought was the best way to contract the biceps under heavy load and boost strength while still loading the biceps.
Bamstead likes to train his movements hard and heavy with a closed grip that can lift the maximum weight possible. The Classic Physique champion worked with a 25-pound weight plate and two sets, two sets on each side, then ended up with a drop set and really burned his bi.
Inclined dumbbell skull crusher
Returning to the triceps-focused movement, Bamstead lifted the horseshoes with a slanted dumbbell skull crusher. This is a variation of overhead extension. Champions are training through existing left shoulder problems, so they prefer this one-sided movement, where they can focus individually on each arm and work on building symmetrical strength.
Bamstead uses mechanical dropset technology to move his arm forward, squeezing out a few more repetitions as the exercise burden increases. He did a total of 3 sets.
Inclined dumbbell curl / hammer curl
Inclined dumbbell curls are one of the few exercises that fully stretch the biceps by placing the arm behind the body, especially where it crosses the shoulder joint. Bamstead throws this move because of the opposite effect of the preacher Karl. There, his arms are placed in front of the body, emphasizing stretching.
After a failure, Bumstead assumed a neutral grip and used a hammer curl to defeat a few extra rep. He used a 40-pound dumbbell to move this combo, making a total of three sets.
V bar hammer curl
Bumstead is a big fan of doing hammer curls with V-bar cable attachments. This is just one of these “comfortable” movements. To increase the contraction of the biceps, IFBB Pro puts the elbow forward and presses on the upper part. This can stimulate more muscle fibers. In this exercise, three sets were completed.
Crossbody cable triceps extension
To complete the champion-worthy arm training, Bamstead has incorporated a cable triceps extension variation learned from his brother-in-law and open division bodybuilder Ian Barriere. Bamstead stood beside the cable pulley, pulling in the opposite direction from his shoulder and starting to move.
By changing the position of the body and the angle of the arms, two similar movements can feel very different in the working muscles. Bumstead has cranked out two heavy sets and one drop set.
[Related: Bodybuilder Nick Walker Incline Presses 200-Pound Dumbbells For Six Reps]
Chris Bumstead’s arm training
Below are the exercises in the order that Bumstead performed during the workout. Due to the video editing and details provided, the exact number of sets and assignees for each move is not accurate.
- Triceps pushdown super set with overhead extension
- EZ Bar Preacher Karl
- Inclined dumbbell skull crusher
- Inclined seated dumbbell curl / hammer curl
- V bar hammer curl
- Crossbody cable triceps extension
Bumstead’s training is hot as Ottawa natives focus on lasers to raise his physique to new heights. The Olympia crown is expected to achieve all possible benefits at the gym before stepping on stage to defend it, and Bamstead does not seem to want to surrender the classic Fijik throne. ..
Featured image: Instagram @cbum
