Chris Bumstead, Who Has 20 Inch Biceps, Reveals His Golden Shoulder Workout Routine

Published 04/10/2023, 7:15 AM EDT

Chris Bumstead has a massive fan base all around the world. With his absolute dominance over the past four Mr. Olympia Classic Physique contests, he has proven himself to be one of the best in the business. Moreover, he has become a standard physique that youngsters want to achieve. In a similar attempt, a fan asks CBum if he is willing to share his shoulder workout with him. But looking at his question, one can tell he wasn’t expecting an answer from the pro bodybuilder.

However, he got what he wasn’t expecting. CBum replied to his question in an extremely detailed way and shared his workout details with his fans.

Want shoulders like CBum?

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He has you covered. He is an inspiration for many young people pumping iron. And he’s not one to gatekeep his routines. He regularly shares his workouts with his fans on all his social media. In a Q&A session on Snapchat, the fan asked, “So what are the chances of you droppin me a shoulder workout 😭.” To the fan’s surprise, CBum shared his complete shoulder training routine on his Snapchat.

Bumstead shared a bunch of exercises from his training regimen to provide the best pump for the shoulders. While sharing the routine, he kept aside his warm-up routine before beginning the lifting. Here’s what Bumstead’s workout routine looks like.

Reverse Pec Deck: 1 set, 12-15 reps. + Drop set starting at the same weight, drop & go to failure

Dumbbell Shoulder Press: 2 sets 8-10 reps. + 1 back off set 12+ reps

Cable Lateral Raises: 2 rest paise sets aiming for 12ish reps of the first portion of rest-pause

Machine Shoulder Press: Choose a weight you can do 15ish reps for and do 2 sets of 10 reps with 30 seconds rest in between, then 3 sets to failure with 15 seconds rest in between

Dumbbell Front raises superset with bent-over dumbbell rear delt flies: 3 sets of 10-12 each

Face Pulls: 4 sets 10+ reps with 30 seconds rest

Bumstead shared his jacked shoulder routine with a focus on every muscle to give the shoulder a complete look. This is not the first time he is opening up about his workout routines. He often makes YouTube videos of his workout sessions. He once shared the recipe to get massive biceps like him.

The secret behind Chris Bumstead’s 20″ biceps

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Chris Bumstead once shared a YouTube video on his channel featuring Vaughn Walker. In the video, they shared the secret behind CBum’s well-defined triceps and biceps. While training biceps, they began with sets of spider curls. Following spider curls, CBum and Walker continued with dumbbell curls, which is a better exercise to provide higher tension on each arm alternatively. And they spared the best exercise to end their session with.

In the end, they performed standing dual cable curls and traded sets with minimal rest utilizing the FST-7 principle in the routine. FST-7 A.K.A. Fascial Stretch Training is one of the best arm workouts which provides the best result within a shorter time.

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It is always inspiring to get advice from the best. CBum’s videos and his training recommendations affect millions of people as it helps them in their physical development. Bumstead leads the younger generation by being a role model to them. What do you think of his workout routines? Have you ever tried them yourself? Let us know in the comments below.

Watch This Story: “Much More Complete Bodybuilder”: Arnold Schwarzenegger vs Chris Bumstead Side by Side Comparison Leaves Bodybuilding World Divided

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Written by:

Kaivalya R Pillai is a sports writer at EssentiallySports, who brings a unique perspective to his coverage of various American sports. While he has covered multiple sports during his EssentiallySports journey, his passion for bodybuilding shines through in his writing. With a background in pharmaceuticals, Kaivalya has a deep understanding of the science behind bodybuilding and enjoys covering angles that talk about bodybuilding supplements, diets, and steroid usage.

Edited by:

Nidhi Rana

Chris Bumstead, Who Has 20 Inch Biceps, Reveals His Golden Shoulder Workout Routine

Want shoulders like CBum?

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