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Chris Bumstead Revealed the Sequence of Exercises for Back Progression

 Chris Bumstead Back


Chris Bumstead discusses the back workout he employed during his 2020 Mr. Olympia training to enhance his form. As the Classic Physique champion last year, he exhibited considerable progress in his back muscles, but this season he aims to achieve even more significant results during the offseason, starting with this workout.

The direction in which the classic physique division in bodybuilding is heading is worth discussing. Although this category is still relatively new, it has grown into one of the most exciting divisions in iron sports.

Currently, the two-time champion Chris Bumstead sits on the throne. He won the title in 2019 after a heavily contested decision, but he silenced all doubts with his impressive look at Mr. Olympia 2020.

 Chris embodies what is called the "classic physique," and he himself has explained why he believed that he won the title by right. However, his back problem was a significant complaint about the champion. But in 2020, Bumstead really improved this part of his physique and showed significant progress.

Despite this progression, he still needs to work on this area, so this year's offseason is giving serious attention to rounding his back even further to differentiate himself from other contenders.

Chris Bumstead shared his back workout that helped him achieve success on his Instagram. While he isn't actively working on weight gain yet, he says he's laying a solid foundation to start when the time comes.

CBum stated, “Last year I made some decent improvements in my back, but it could still be better. Since I am not aiming at gaining muscle mass at this point in the year, I just focus on improving my form, so when I start growing again, my base will be where it should be."

  • Lat Pulldowns: 3 sets 12-15 reps (quick pause at the bottom the first ~6 reps)
  • One Arm Cable Row: 2 sets 15+ reps (get a deep stretch after every rep)
  • Chest Supported Dumbbell Row: 3 sets ~12 reps (focus on full extension and scapular retraction)
  • Underhand Barbell Rows: 2 sets 12-15 reps (row bar/elbows backs up while keeping your trunk stable)
  • Seated Dumbbells Curl: 3 sets 10-12 reps (deep stretch at the bottom and squeeze with your pinkies)
  • Barbell Curls: 4 sets 10-12 reps (just curl that s–t bruh)

In the videos that Bamstead published in his post https://www.instagram.com/p/CKcIAdfgN5C, you can see how he performs these exercises. There is nothing too intense or heavy, while exercising he is focused on getting the right contractions of his muscles.

Chris has big plans for the offseason and looks like he has a good start. It will be interesting to see how the rest of the muscle building and drying go.

You may be interested in Chris's Mass Gain Nutrition Day

You can also watch a video of one of Chris Bumstead's back workout.



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