This Back Workout Won Me 6 Olympias

Chris Bumstead’s Back-and-Biceps Workout

Chris Bumstead demonstrates a back-and-biceps workout he says helped him win six Mr. Olympia titles. The video follows the workout and explains the purpose of each block; it does not use a match-style clock or competition format.

Back Work and Technique

Bumstead begins with reverse-grip overhead pulls, using two working sets: one with a rest-pause and one with two pauses. His example is eight reps, a brief 10–15-second rest, then more reps.

He emphasizes reaching a full stretch, drawing the shoulder blades back and down, and moving smoothly rather than jerking the weight.

Main Back Block: Triple Superset

He pairs T-bar rows with overhand-grip machine rows, then moves to an overhead pull-up or similar cable movement. The exercises target the back from different angles. Bumstead explains that fatiguing stronger muscles first can encourage weaker areas to contribute more as the superset continues.

He describes learning to engage his mid-back rather than relying mostly on his naturally dominant lats. His advice includes controlling the load, using a deep range of motion, and choosing exercises based on individual weaknesses.

The workout order reflects his priorities: warm up with overhead pulls, focus on the back movement he most wanted to develop, and leave biceps until later.

Biceps Block: Triple Superset

Bumstead moves through:

• EZ-bar reverse curls
• Dumbbell curls
• Scott-bench curls

He discusses using reverse curls to emphasize the forearms and create a fuller-looking arm pump.

Finisher: Rear Delts

He finishes with 10 sets of 10 reps, for 100 reps total. The weight should feel manageable at first but make the final sets difficult. He highlights rear-delt development as important for the connection between the back, shoulders, and triceps.

Closing Guidance

Bumstead’s main advice is to prioritize technique, stability, range of motion, and gradual progression before chasing heavier weights or high volume. Beginners can do fewer sets and still provide a useful growth stimulus. He notes that he now trains less intensely than during his Olympia-preparation years.

Presenter/source: Chris Bumstead