Chris Bumstead And Ramon Rocha Queiroz Team Up For Huge Back Day

Chris Bumstead and Ramon Rocha Queiroz crushed a back workout together.

There is a top tier in Classic Physique. Chris Bumstead has won four consecutive Olympia titles and has taken his brand to great heights. Ramon Rocha Queiroz finished second to Bumstead during the 2022 Olympia and has established himself as an elite threat. The two Classic Physique competitors recently teamed up for a back workout on OlympiaTV.

The duo got together for the first edition of “Olympia Battles.” The workout took place in Phoenix and showed off the size and strength of both competitors.

Ramon Dino is coming off a victory during the 2023 Arnold Classic. He entered as the favorite and did not disappoint. Now, he will look to make improvements to his physique in order to compete with Bumstead come the Olympia.

In December, Bumstead and Queiroz showed during prejudging that they would be the final two. Bumstead brought a perfect package to the stage — and did so with a torn bicep. He continues to be the name to beat in Classic Physique and one of the most, if not the most, popular bodybuilder in the world.

Below, check out the full breakdown of the workout that the two hit during a session in Phoenix.

Chris Bumstead Olympia

Chris Bumstead and Ramon Rocha Queiroz Back Workout

Close Grip Neutral Lat Pulldown

The workout began as Chris Bumstead and Ramon Rocha Queiroz hit close grip lat pulldowns. Chris Cormier was present for the workout and guided the duo through the duration of it. While the focus was back, there are workouts that hit biceps as well and this is one that puts some extra strain on the area.

The total number of sets and reps was not stated in the video.

Bent Over Barbell Rows

The next exercise was to focus on building overall size in the back. Barbell rows are considered one of the top back workouts to build thickness in the back as a whole. While performing the exercise, Cormier wanted both Ramon Dino and Bumstead to focus on keeping tension in the right area.

“Dino was utilizing a lot of arms in the movement. So I was just trying to say, just try to put more of the tension in the lat that he’s trying to work… Utilizing the lat on the way up, utilizing it on the way down and also not bypassing that primary muscle that you’re trying to work.”


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Medium Grip Lat Pulldown

The workout was structured to alternate exercises that focus on lats and rows. Medium grip lat pulldown was performed on an iso-lateral plate loaded machine. The handles of this machine feature different weight stacks so each arm moves on its own rather than together.

Chest Supported Seated Rows

Chest supported rows were next on the list. The duo hit a few sets of these before moving on. The chest supported row is performed at a different angle than bent over rows.


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Seated Cable Rows

Seated cable rows were another variation that Chris Bumstead and Ramon Rocha Queiroz hit during this workout. This type of row helps with posture while also working all parts of the back and biceps as well. During this workout, Cormier began speaking on each competitor and their mindset.

“The champ is highly connected with his body already. Even his IQ was up there, it’s right where you want it to be. Ramon, he’s still a bit raw but he’s very coachable. He was getting some nice connection with his body also and I think he improved himself and his mind-muscle connection in this workout.”

Bent Over Rope Straight Arm Pulldown

The final workout of the session had the bodybuilders putting some extra strain on lats and traps. Both competitors pumped out sets before ending the back day.

Chris Bumstead and Ramon Rocha Queiroz will continue to prepare for what could be one of the most exciting battles on stage during the 2023 Olympia.

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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.