On July 20, 2022, bodybuilder Chris Bumstead headed to the health club for what was purported to be a routine however difficult shoulders exercise. Amidst the reigning three-time Classic Physique Olympia champ’s (2019-2021) take a look at of issues like his overhead power, he captured a new private file (PR) — a 140-pound dumbbell press for eight reps.
Bumstead shared a video of this shoulder exercise on his YouTube channel on July 23, 2022.
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Less than 5 months earlier than the 2022 Mr. Olympia, Bumstead continues to be stacking mass. This shoulder exercise follows a latest spate of Bumstead sharing different demanding routines regarding his legs and arms. Factor in a considerate glimpse at a typical day’s value of bulking diet, and it might seem that the Canadian athlete desires to doc his complete journey en path to a possible fourth Classic Physique title.
Here’s the full rundown of Bumstead’s latest shoulder exercise as he continues to prep for the upcoming Mr. Olympia on December 16-18, 2022, in Las Vegas, NV.
Bumstead’s Shoulder Workout
Before he dives into the total shoulder exercise, Bumstead begins the session by performing a number of warm-up units of incline entrance dumbbell raises whereas using a hammer grip. His intention with this train is to arrange his shoulder muscular tissues for heavier hundreds.
Dumbbell Shoulder Press
Bumstead elects to finish his dumbbell shoulder press whereas seated and on a slight incline so he can provide extra consideration to his anterior (entrance) deltoid muscular tissues. The bodybuilder stresses that it’s not in regards to the exact weight however high quality stimulation of the muscular tissues he’s working. Even nonetheless, after beginning with 70-pound dumbbells, Bumstead ultimately working as much as 140-pounders and performs eight reps — unintentionally logging his new PR.
“I will train shoulder press, like 140 pounds,” Bumstead says. “We’ll see. I feel like I can do it. If you believe, you can achieve.” “… Three weeks into my off-season hitting PRs in shoulder press … my shoulders feel good.”
To conclude this portion of the routine, Bumstead performs a drop set, decreasing the dumbbells by simply 10 kilos, and cranking out reps till failure.
Machine Shoulder Press
The subsequent part of Bumstead’s exercise options the machine variation of the shoulder press. Focusing on quantity, he begins with 45-pound plates on all sides. He works his approach down rest-wise from 30 seconds after his first set to 10 seconds earlier than his fourth and remaining set. The athlete calls these “slow drop sets” as a result of he notes the lowering relaxation permits him to implement extra total quantity into the routine whereas nonetheless pushing towards failure.
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Seated Dumbbell Side Laterals & Single-Arm Rear Delt Cable Flyes
With the preliminary steps of his exercise full, Bumstead shifts to a superset of dumbbell facet laterals and single-arm rear delt cable flyes. The Canadian bodybuilder makes use of 40-pound dumbbells for some 16-rep units and punctuates them with standing single-arm rear delt flyes.
During this phase, Bumstead says his physique weight was 259 kilos the morning he filmed the video. According to the International Federation of Bodybuilding and Fitness’s (IFBB) Classic Physique requirements, as a result of Bumstead stands at a top of 6-foot-1 — he’ll have to chop right down to no less than 230 kilos by the point the Olympia rolls round.
However, per the Canadian athlete, he’s the “leanest” he’s ever been at this weight, signaling that he could have extra mass at his weight cap this yr.
Machine Lateral Raise & Reverse Rear-Delt Flyes
After ending off a superset with dumbbells, Bumstead continues to middle on his rear and facet deltoid muscular tissues. He performs one superset of facet lateral raises on a kneeling lateral increase machine which he enhances with rear delt flyes on a pec deck (or chest fly machine).
Straight Leg Raises
Before Bumstead calls it a day, he ad-libs a fast core exercise with a set of straight leg raises.
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A Delicate Balance
While he’s arduous at work making an attempt to realize extra bodybuilding greatness, Bumstead lately emphasised the significance of psychological well being.
During a Q&A from May 2022 on his YouTube channel, Bumstead acknowledged how very important restoration and time for one’s self is to keep away from “burnout.” He famous that he has the chance to take ample time without work after each Olympia contest, however that isn’t essentially the case for on a regular basis individuals, and he confused that reality.
Whatever Bumstead has performed to maintain himself centered seems to be working effectively. He’ll go for his fourth straight Classic Physique Olympia title on December 16-18, 2022, in Las Vegas, NV.
Featured picture: @cbum on Instagram