Chris Bumstead is working to pump his arms up to a whole new level.
Chris Bumstead is back in the gym and hitting some insane workouts to prepare for the 2024 Olympia. Recently, it was a high-volume workout featuring many different exercises.
Bumstead has continued to share some massive diet plans and workouts in the gym since returning from his short hiatus. This includes hitting workouts with the likes of Hadi Choopan and Ryan Terry. Bumstead has teased the idea of retirement over the last few years but still has that fire to compete.
Along with that fire, Bumstead has the urge to make improvements to his physique and that includes his arms.
“I feel my connection and pump in my arms so much more than I ever have. I really hope this is the year of the arms. The last 10 years was the year of the calf, maybe this will be the year of the arm.”
Bumstead continues to be one of the best bodybuilders on the planet regardless of division. Despite having one of the best physiques of all-time, Bumstead believes it can get even better.
Chris Bumstead High-Volume Arm Workout
There was a total of nine exercises that Chris Bumstead hit during this arm day:
- Pull-ups
- Overhead Tricep Extension
- Cable Tricep Pushdown
- Seated Hammer Curls
- Dumbbell Bicep Curl
- Standing Hammer Curl
- Low Cable Bicep Curl
- Poliquin Lateral Raise
- Lying Cable Face Pull
Chris Bumstead began the workout with pull-ups. This is an exercise where the five-time Olympia champ needs to work in order to keep his strength.
“I don’t know if I’m the only one but if I don’t do pull-ups, I lose all my strength in pull-ups. None of the strength carries over to these so I can literally so like six reps and then I go down to like four, three at the end.”
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The workout continued with tricep work before focusing on biceps. There were two different variations of hammer curls thrown into the mix.
“I’ve been doing a lot more hammer curls than I normally do, trying to fill out that nice brachialis of my arm because I have the world’s shortest bicep insertions. If I rotate my arm up, I literally don’t have a bicep.”
Pull-ups were added early in the workout and at the end, Bumstead threw in some shoulder work. It was what he called a Poliquin lateral raise. Bumstead would perform a hammer curl before doing a lateral raise and tricep extension outward.
“I think it’s to keep my shoulders healthy because my shoulders always fall apart. It’s like a hammer curl raised out and lowered.”
Chris Bumstead put together this workout to get an insane pump in his arms and build his biceps even more.
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