The six-time Classic Physique Olympia champion reveals his eight-exercise back and biceps routine, including two tri-sets and a 100-rep finisher
Chris Bumstead built one of the most recognizable physiques in bodybuilding history, winning six consecutive Classic Physique Olympia titles before retiring in 2024. Now, the bodybuilding legend is sharing the training routine that helped him develop his championship-winning back.
In a YouTube video titled This Back Workout Won Me 6 Olympias, Bumstead broke down an eight-exercise pull-day routine designed to build a wider back and massive biceps.
One notable detail? There isn’t a single deadlift in the workout.
Instead, Bumstead relies on pulldowns, heavy rowing movements and isolation exercises. The routine also features two tri-sets and finishes with 100 repetitions targeting the rear delts.
Chris Bumstead’s Full Back and Biceps Workout
Bumstead’s workout includes the following exercises:
1. Supinated Lat Pulldowns
- 2 sets of 8 reps
2. Back Tri-Set (3 rounds)
- T-Bar Rows: 8–12 reps
- Machine Rows: As many reps as possible
- High Rows: As many reps as possible
3. Biceps Tri-Set (3 rounds)
- EZ-Bar Curls: 8–12 reps
- Hammer Curls: As many reps as possible
- Preacher Curls: As many reps as possible
- 10 sets of 10 reps (100 total)
The workout begins with supinated lat pulldowns, using an underhand grip to target the lats while also recruiting the biceps.
Bumstead then moves into three consecutive rowing exercises. T-bar rows provide a heavy compound movement, while machine rows and high rows add volume and target the back from different angles.
Performing these movements as a tri-set allows him to challenge the muscles repeatedly before taking a longer rest.
Bumstead Builds His Biceps With Another Tri-Set
After completing the back portion of the workout, Bumstead turns his attention to his arms.
He combines EZ-bar curls, hammer curls and preacher curls into another three-exercise sequence.
Each movement emphasizes a slightly different aspect of arm development. EZ-bar curls focus on the elbow flexors, while hammer curls place greater emphasis on the brachialis and brachioradialis.
Preacher curls finish the sequence by providing a more stable position that limits momentum.
The combination creates significant training volume without requiring a long list of separate exercises.
A 100-Rep Finisher Without Heavy Deadlifts
Bumstead ends the session with 10 sets of 10 rear delt flyes, totaling 100 repetitions.
The high-volume finisher targets the rear shoulders, an important muscle group for creating a balanced upper-body physique.
Perhaps the biggest takeaway is that Bumstead’s routine doesn’t include traditional deadlifts.
While deadlifts remain a popular compound exercise for developing overall strength, they aren’t the only way to build a muscular back.
Rows and pulldowns allow lifters to emphasize different areas of the back while adjusting the resistance and range of motion.
Bumstead’s approach helped him develop the wide, detailed back that became a major part of his championship physique.
Although he has stepped away from professional competition, the six-time Olympia champion continues to share the training methods that helped him reach the top of Classic Physique.
Image embed via YouTube @chrisbumstead
