If you’re aiming to grow your back and arms, take a page from the champion’s playbook. Five-time Mr. Olympia winner Chris Bumstead recently shared his personal back and biceps routine in his weekly newsletter The Stndrd, offering fans a clear guide to building serious muscle.
“This workout focuses on lats, traps, rear delts, and biceps,” Bumstead explains. “It combines effective angles, solid volume, and stretch-based training that encourages real muscle growth.”
Chris Bumstead’s Back and Biceps Workout
Here’s a detailed look at the exercises he recommends for a powerful pull day:
1. Lat Pulldown
Sets: 3
Reps: 8
Rest: 90 seconds
How to: Sit at a lat pulldown machine with a medium grip. Pull the bar down to your upper chest, squeezing your shoulder blades. Return slowly to the starting position.
Tip: Lean back slightly and maintain control. Engage your lats through the full range of motion.
2. Chest-Supported T-Bar Row
Sets: 3
Reps: 10
Rest: 90 seconds
How to: Hold the T-bar handles and row the weight toward your lower chest by pulling your elbows back.
Tip: The support allows for heavier weights with strict form.
3. Crossbody Rear Delt Cable Flye
Sets: 3
Reps: 15
Rest: 90 seconds
How to: Set a cable to head height. With opposite hands, pull the handles across your body in a wide arc, arms straight. Squeeze your rear delts at the end of the motion.
Tip: Targets the rear delts for better upper-back definition.
4. Dumbbell Pullover
Sets: 3
Reps: 20
Rest: 90 seconds
How to: Lie on a bench, holding one dumbbell above your chest. Slowly lower the weight behind your head with slightly bent arms. Bring it back to the top using your lats.
Tip: Helps stretch the rib cage and deeply works the lats.
5. Incline Supinated Dumbbell Curls
Sets: 3
Reps: 15
Rest: 90 seconds
How to: Sit on an incline bench with a dumbbell in each hand, palms up. Curl toward your shoulders without using momentum.
Tip: This position stretches the biceps, increasing muscle tension for better results.
6. Overhand Lat Pulldown (Finisher)
Sets: 2
Reps: 30
Rest: 90 seconds
How to: Use a wide overhand grip. Pull the bar to your upper chest while keeping your elbows down.
Tip: This high-rep set is designed to fully exhaust your back muscles.
Bumstead’s workout emphasizes a mix of controlled reps, strategic angles, and enough volume to drive growth without overtraining. Add it to your weekly routine for a back and biceps combo that’s worthy of a champion.
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