High-Volume Arm Workout by Chris Bumstead 2024

Chris Bumstead proved his strength with a strenuous workout; he is working hard to pump his arms up to a whole new level.

This article summarises how Bumstead workout in creating and maintaining larger arms, thicker horseshoe triceps and taller biceps peaks.


Three-time reigning Classic Physique Olympia champion, Chris Bumstead has fixed his sights again on the Classic Physique Olympia 2024 title. Therefore, he is back in the gym hitting some intense workouts to pack on as much mass as possible before capturing the spotlight on stage. He recently posted a YouTube video where he walked his viewers through an intense high-volume arm workout during his 2024 off-season. Cbum’s workout plan features various exercises that show he is preparing for the 2024 Olympia.

Since 2019, Bumstead has mastered the Classic Physique division with unparalleled conditioning and a jacked physique. He doesn’t only focus on arms improvement, but he also has the urge to work on his whole body. Despite facing diversity in contests, he consistently improved at each competition. Even though he suffered from a torn lat, Bumstead won gold at Olympia 2023.

Bumstead has shared the idea of retirement over the last few years but still has the desire to compete. In one of his interviews, Bumstead mentioned his achievements and revealed that he doesn’t plan to compete past 30 years old. But for now, Bumstead has no intentions to give up the title quietly or easily when Mr. Olympia makes a second trip to Las Vegas, Nevada, from October 10–13, 2024.

With the birth of his child recently, Bumstead seems more driven than ever to win bodybuilding's most prestigious title this year.

Bumstead’s High-Volume Arm Workout Plan Includes:

  • Pull-ups
  • Overheard tricep extension
  • Cable Tricep push down
  • Seated hammer curls
  • Dumbbell bicep curl
  • Standing hammer curl
  • Low cable biceps curl
  • Poliquin lateral raise
  • Lying cable face pull


Bumstead began his workout with four different pull-up versions. He feels that if he doesn't incorporate this activity into his training, he will lose strength in his pull-ups.

“First exercise I’m super setting four variations of a pull-up. I don’t know if I’m only the only one but if I don’t do pull-ups, I lose all my strength in pull-ups. None of my strength carries over to these so I can literally do like six reps and then I go down to like four, three at the end.”

“Neutral grip or middle median grip, so much supinated, I’ve already done two sets let’s do three total.”

Overheard triceps extension:

 Despite his newborn baby throwing off his sleep schedule, Bumstead claims to be able to maintain and even increase his fitness and exercise programme.

“Maybe the lack of sleep over the last week, I even missed some meals obviously because of chaos but might just be a little inflamed.”

The workout continued with the triceps before focusing on the biceps. There were two different variations of hammer curls thrown into the mix.

“I think it’s to keep my shoulders healthy because my shoulders always fall apart. it’s like a hammer curl raised out and lowered.”

Triceps push down:

Bumstead’s goal is to keep a wide neutral grip during triceps push-downs.

“Triceps superset next, close grip, control the negative, neutral wide as grip as possible on there,” said Bumstead.

Seated hammer curls:

For bigger forearms, this Canadian native has included additional curls into his exercise routine.

“Starting with 45 degrees seated hammer curls. Then, moving on to low cable semi-supinated curl and then cross-body hammer curls again.”

“I’ve been doing a lot more hammer curls than I normally do. I’ve been doing a lot more hammer curls than I normally do. Trying to fill out that nice brachialis of my arm. Because I have the world’s shortest bicep insertions. If I rotate my arm up, I literally don’t have a bicep so. I still will never have a bicep but maybe my forearms are bigger. It’ll look better,” shares Chris Bumstead.

Dumbbell bicep curls:

For better pump, Cbum continued with dumbbell bicep curls.

Standing hammer curl:

Bumstead did the standing variant as well as seated hammer curls.

Low cable biceps curl:

This renowned bodybuilder is eager to make his arms a stronger body part for the 2024 season. Despite having one of the best physiques of all-time, Bumstead believes it can get even better.

“I feel my connection and pump in my arms so much more than I ever have. I really hope this is the year of the arms. The last 10 years was the year of the calf. Maybe this will be the year of the arm. Fun fact though, it’s actually the year of the dragon.”

Lying cable face pull:

The reigning five-time Classic Physique Olympia also performed reps of lying cable face pulls.

Poliquin lateral raise:

Bumstead started incorporating Poliquin lateral raises into his routine to ensure his shoulders remain injury-free

“I think it’s to keep my shoulders healthy because my shoulders always fall apart. It’s like a hammer curl raised out and lowered.”

Bumstead believes he still has a firm grip on the Classic Physique Olympia title.

Aspiring to attain gains in the off-season, Bumstead has eyes on the Mr. Olympia 2024 trophy. Fans look forward to welcoming him back to the stage and witnessing new and improved Cbum at the 2024 Mr. Olympia that is going to be held from October 10 to 13 in Las Vegas, Nevada.

Related articles:

Chris Bumstead and Courtney King Welcomed a Baby Girl into the World!

The Rise of Chris Bumstead

For more news and updates, follow SteroidWiki on RedditTwitter, and Pinterest.