Chris Bumstead's EXACT Arm Workout for Mass

In this video, we break down Chris Bumstead's exact arm workout, the routine that helped him build his championship-level biceps and triceps. This isn’t just about a list of exercises—it's a high-volume, mass-building approach used by the reigning Classic Physique champion. What you’ll learn in this workout: Chris’s Arm Training Philosophy: How he transformed his arms from a weak point to a standout feature. Pre-Exhaustion Techniques: How Chris warms up to avoid injury and prepare his muscles for heavier lifts. Key Exercises: From triceps rope pushdowns to Incline Dumbbell Skull Crushers, we cover it all. Advanced Techniques: Drop sets, super sets, and form cues for optimal muscle growth. Chris Bumstead's Approach to Arm Training Chris’s arm training centers around high volume and intensity while minimizing injury risk. He focuses on joint health by starting with isolation exercises before progressing to heavier lifts. His approach isn’t about lifting the heaviest weights; it's about smart training for optimal muscle activation and growth. The Warm-Up: Foundation of Chris's Arm Training Chris begins every arm workout with a proper warm-up to activate the muscles and protect the joints. A combination of dynamic stretches and pre-exhaustion exercises like triceps rope pushdowns primes the muscles for heavy lifting and prevents injury. Exercise 1: Triceps Rope Pushdown (Warm-Up & Pre-Exhaust) The triceps rope pushdown is the first exercise, designed to pre-fatigue the triceps before moving to heavier movements. Chris uses drop sets to push the triceps to failure and ensure they’re fully activated. Exercise 2: Incline Dumbbell Skull Crushers (Mass Builder) Next, Chris hits the Incline Dumbbell Skull Crushers, which target the long head of the triceps for maximum arm thickness. He performs 3 sets of 10-12 reps, focusing on slow, controlled movements. Exercise 3: EZ-Bar Preacher Curls (Bicep Foundation) Chris includes EZ-bar preacher curls to isolate the biceps. This exercise eliminates cheating, forcing the biceps to do all the work. He often adds drop sets to this exercise to maximize the muscle pump and hypertrophy. Exercise 4: Alternating Dumbbell Curls (Adding Thickness & Detail) The alternating dumbbell curl focuses on building bicep thickness and targeting the brachialis and brachioradialis. Chris uses this exercise to enhance the overall size and fullness of his arms, performing 3 sets of 10 reps per arm. Exercise 5: Triceps Cable Isolation Movement (Finisher) For the triceps finisher, Chris uses a single-arm cable pushdown or cross-body cable extension to ensure the muscle is fully fatigued. Working one arm at a time helps correct any strength imbalances. Exercise 6: High-Rep Hammer Curls (Pump Finisher) Chris wraps up the workout with hammer curls to target the brachialis and forearms, creating that full, complete arm look. He performs high reps for a skin-splitting pump, finishing the workout with intensity. Conclusion: Chris Bumstead's Arm Training Philosophy for Mass Chris’s arm workout is based on smart volume, joint protection, and advanced training techniques to achieve muscle growth. Focus on consistency, intensity, and form to see real progress in your arms. If you enjoyed this breakdown, make sure to subscribe to Muscle Maven for more in-depth bodybuilding workouts and insider tips. Let us know in the comments which exercise you're most excited to try! Want championship-level arms like "cbum"? This video breaks down a high-volume "arm workout" blueprint, detailing specific exercises and techniques to forge powerful "biceps workout" and "triceps workout". Learn "how to get big arms" by mastering form and advanced methods to maximize muscle growth and push past plateaus. Don't quit, your best arms are still ahead! 💪 🔶WHO WE ARE? This Channel is your ultimate guide to the revolutionary Heavy Duty training system and the legendary bodybuilder Mike Mentzer. We are dedicated to teaching men of all fitness levels how to train like Mike Mentzer and embrace his high-intensity training system. . --------------------------------------------------------------------------------------------------------------------- 🟡Songs Informations; Music Licensed from Pixabay: This video includes music tracks licensed through Pixabay, adding a dynamic and professional sound to enhance your viewing experience. Pixabay offers high-quality, royalty-free music that perfectly complements our content. Check out Pixabay for more amazing music options to elevate your own projects!" 00:00 Introduction 01:11 Warm-up 01:48 Exercise 1 02:51 Exercise 2 03:48 Exercise 3 04:55 Exercise 4 05:31 Exercise 5 06:23 Exercise 6 07:02 Workout Blueprint