Chris Bumstead & Hadi Choopan Team Up For Massive Back Workout Led By Hany Rambod

Chris Bumstead and Hadi Choopan teamed up for a back day.
Hany Rambod YouTube

Hany Rambod joined two of his best bodybuilders in the gym for a back workout.

Legendary bodybuilding coach Hany Rambod is no stranger to Mr. Olympia titles as he has led some of the best bodybuilders of all-time during his career. That includes the former Olympia champion Hadi Choopan and reigning five-time champ in the Classic Physique division, Chris Bumstead. On Monday, Rambod shared a back workout that both athletes teamed up to complete.

Chris Bumstead is coming off his fifth consecutive Classic Physique Olympia title just a few weeks ago. His prep for this show seemed to be a bit easier than that of 2022, when Bumstead had to battle a torn bicep on his way to victory. Bumstead has talked about many treatments to stay ahead of his health.

Choopan was victorious after many years during the 2022 Olympia and considered the favorite once again back in November 2023. As the competition went on, it was clear that it was going to be a battle between Choopan and Derek Lunsford. Once the final came around, the judges opted for Lunsford as the 2023 Mr. Olympia champion. Now, he is preparing to show up in his best shape in Columbus.

“We are getting ready to train Hadi Choopan. He just got here a couple days ago and we are just a few weeks out of the Arnold Classic 2024. Today, we got a surprise guest, five-time Classic Physique champion, Mr. CBum himself.

He’s slowly doing his warmup to his offseason. That’s what he calls it. I call it being a little bit lazy but that’s okay. He has to start somewhere.”

Rambod trained two of his best competitors during this back day and shared the video on YouTube, where he was able to give many insights to viewers.

Chris Bumstead's off-season nutrition and push-pull-leg training
Chris Bumstead Instagram

Chris Bumstead & Hadi Choopan Back Workout

The workout was made up of eight exercises with a majority complete on Panatta equipment. Each bodybuilder hit three sets of each movement. Check out the back exercises that Chris Bumstead and Hadi Choopan indulged in:

During the workout, Hany Rambod would share advice with his viewers and it began with the importance of grips, meaning where your hands are positioned during the movement.

“Make sure you’re using both overhand and underhand grip. Don’t stick to only one. You want to make sure you’re hitting the muscles in different angles. So again, if you’re used to doing overhand all of the time, make sure you throw in underhand and if you’re doing underhand all the time, throw in the overhand grip. Throw in the V-bar as well because it’s really going to get that inner back pumped.”


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A post shared by Chris Bumstead (@cbum)

The workout was made up of different rows and delt raises, giving each of these bodybuilders a great back and shoulders pump. When completing straight-arm pulldowns, Rambod advised to control the weight, not the other way around.

“The key is to make sure you’re going nice and slow on the eccentric, which means on the way up. Don’t let the weight just carry you forward. The second thing you have to make sure, as you bring in, make sure you keep your hands lightly father apart and on your way up, stay slightly father apart.”

The video ended with Hany Rambod and Chris Bumstead catching up about the session. Bumstead has been hitting one workout per week with some cardio mixed in. Now, he is prepared to get back into an intense schedule.

As for Hadi Choopan, he is in the final weeks of his prep and will be handled differently to make sure he is stage ready.

Olympia 2024

Now, both of these bodybuilders seem to be planning to take on the Olympia in 2024, gunning for the title in each of their retrospective divisions. That being said, do you think Hadi will move back up to first place in the Men’s Open division? And will Bumstead take his sixth consecutive Olympia win in the Classic Physique Division?

We have to see!

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Greg Patuto
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation,, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.