How to have a Chris Bumstead-style body with his workout routine
Chris Bumstead is one of the most popular and well-known figures in the world when it comes to fitness and bodybuilders. The athlete is seen by many as an inspiration due to the successes achieved in his career and personal life. In 2019, Chris won Mr. Olympia.
Monday: Back
1. Deadlifts (4 sets, 10, 8, 8, to failure)
2. Bent-Over Rows (4 sets, 12, 10, 10, 8 reps)
3. Wide Grip Lat Pulldowns or Wide Grip Assisted Pullups (4 sets, 12-15 reps)
4. Straight Arm Pulldowns (4 sets, 12-15 reps)
5. Dumbbell Rows (4 sets, 15, 12, 10, 10 reps)
6. Machine Rows (3 sets, 20 reps)
7. Hyper Extensions (2 sets, to failure)
Tuesday: Chest and Biceps
1. Incline Dumbell Bench Press (5 sets, 15, 15, 12, 12, 10 reps)
2. Smith Machine Bench Press (4 sets, 12, 10, 8, 8 reps)
3. Tilt Dumbell Fly's (3 sets, 15, 12, 12 reps)
4. Cable Fly’s (3 sets, 15-12 reps)
5. Push Ups (3 sets to failure)
6. Barbell Curls (3 sets, 15 reps)
7. Reverse Barbell Curls (3 to failure)
8. Machine Preacher Curls (3 sets, 10-12 reps)
9. Hammer Curls (2 sets, 10-8 reps)
Wednesday: Hamstrings and Glutes
1. Lying Leg Curls (4 sets, 15 reps)
2. Straight Legged Deadlifts (4 sets, 15-20 reps)
3. Standing Leg Curls (2 sets, 4-5 reps)
4. Reverse Hack Squat (4 sets, 15-20 reps)
5. Single Legged Glutee Pushdowns or Glute Kickbacks (3 sets, no 12-15 reps)
Thursday: Shoulders and Triceps
1. Dumbbell Lateral Raises (3 sets, 15 reps)
2. Dumbbell Shoulder Press (3 sets, 12 reps)
3. Barbell Front Raise (3 sets, 12 reps)
4. Single Arm Cable (4 sets, 20, 15, 12, 12 reps)
5. Upright Rows (3 sets, 15, 12, 12 reps)
6. Rope Face Pulls (3 sets, 15, 12, 12 reps)
7. Machine Lateral Raises (3 sets, 15 reps)
8. Bench Dips (4 sets, 12-15 reps)
9. EZ-Bar Skull Crushers (4 sets, 12-15 reps)
10. Reverse Grip Barbell Skull Crushers (4 sets, 8-10 reps)
11. Single Arm Cable Kickbacks (3 sets, 12, 10, 8 reps)
Friday: Quad
1. Leg Extensions (3 sets, 15 reps)
2. Squats (2 sets, 8 reps)
3. Leg Press (4 sets, 40, 30, 20, 10 reps)
4. Leg Extensions (4 sets, 15 reps)
5. Standing Lunges (4 sets, 6-8 reps)
