The Tren Twins joined Chris Bumstead for a workout at his own gym.
The Tren Twins, Christian and Michael Gaiera, continue their tour of hitting workouts with some of the biggest names in bodybuilding. The duo has worked hard to create the best physiques possible and have their sights set on even bigger goals. In this post, we detail the back and biceps Tren Twins workout collab with bodybuilding great Chris Bumstead at his private gym.
[RELATED: Tren Twins Chest Workout Led by Hany Rambod]
The 6x Classic Physique champion has been enjoying retirement while keeping up with his own fitness and the happenings in the bodybuilding world. He has also been sculpting his physique in different ways.
After winning his sixth Classic Physique Olympia title in October 2024, Bumstead announced that he would be retiring. He took the stage one final time during the EVLS Prague Pro in Men’s Open and finished as the runner-up. Bumstead has not competed since. He has spoken about his new regime in retirement and that includes remaining in great shape.
Chris Bumstead & Tren Twins Back & Biceps Workout
The session began by hitting back before ending with a bicep superset:
- Lat Pulldowns
- T-Bar Rows
- Chest Supported Dumbbell Rows
- Seated Cable Rows
- Seated Dumbbell Curls
- EZ Bar Cable Curls
Lat Pulldowns
The session began with lat pulldowns. The duo used a superset with over and underhand grips. Chris Bumstead explained that the underhand grip used should be wider to get the best results for your lats.
“I feel like I’m a little stronger overhand so it’s almost like a drop set. If you put your arms out wider, it will be better. Closer together, you’re pulling your biceps. Wider, you’re pulling at your elbows.”
T-Bar Rows
T-Bar Rows was next on the list. Bumstead uses this exercise to isolate and he believes this is important in bodybuilding because it eliminates core.
“It’s not needed but as a bodybuilding, it’s definitely helpful to take your core out and isolate.”
Chest Supported Dumbbell Rows
The Tren Twins shared that they do not use chest-supported machines much but Bumstead believes they are important for bodybuilding growth.
“Being able to do this sh*t perfectly and get heavy with it, it’s so good to get a bodybuilding growth. I think it’s good to start like that. You guys are strong as f*ck, you guys are powerlifters, you have that dumb strength. It’s easier to learn the nuance of mind-muscle connection.”
Seated Cable Rows
Seated Cable Rows were next on the list and the final exercise to hit back. This is an effective exercise for building and strengthening your upper body. It works the majority of your back, which includes the traps, lats, rhomboids, and the posterior deltoids. It also works your biceps muscle (that is your upper arm) and, to a certain degree, your core muscles, which include the obliques and the abs.
Bicep Superset
The final exercises of the session was a superset to crush biceps. Chris Bumstead has focused more in the gym after a phase of being on his phone, which disrupted this focus. He explains how he bought a second phone with just music and his training program.
“I went through a phase this year like injury, retirement, and I was on my phone in the gym. I was not focused, my workouts were sh*t.”
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