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Classic Physique Star Chris Bumstead’s Ultimate Shoulders Workout

The classic physique phenomenon shares his killer workout to blast your shoulders.

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  • 60 min.

  • 7

  • Yes

Chris Bumstead
Steve Smith
Chris Bumstead
Steve Smith

Classic Physique Olympia runner-up Chris Bumstead nearly won in September, partly thanks to his bulging, bowling-ball delts that highlighted his shoulder-to-waist ratio, a key feature in the classic look. With a background in powerlifting, Bumstead loves to lift as heavy as possible, working in a few challenging intensity techniques during every routine. He also acts like the bodybuilders from the Golden Age of the sport, who toiled in the gym doing high sets and reps with superheavy poundages.

Below, Bumstead shares one of his favorite delt programs. Feel free to adjust the sets and reps to suit your ability, but use the intensity techniques. He also suggests a thorough warmup and delt hangs to finish the routine. (See the notes beside each move in the workout.)

Return to PHYSIQUE PHENOM for more training tips from Chris Bumstead>>

Routine

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Chris Bumstead's Shoulder Blast

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Rear-Delt Flye

Equipment
Sets
4
Reps
10-12
Rest
--
*Performed as a single-arm movement.
Exercise 2 of 7

Dumbbell Press

Equipment
Bench, Dumbbells
Sets
4
Reps
8-10*
Rest
--
Start with 2 warmup sets, then do the 4 sets as heavy as possible. Do the concentric portion fast, shooting out at bottom, then slowly bring the weight down.
Exercise 3 of 7

Barbell Overhead Press

Equipment
Sets
4
Reps
12-15*
Rest
--
*Use lighter weight. Perform reps super- strict and slow.
Equipment
Dumbbells, Squat Rack
Sets
6
Reps
8, 8, 8, 10, 10, 10*
Rest
--
*Hold the weight at the top of the rep for 3 seconds for the first 3 sets. Do the other 3 sets the standard way.
Exercise 5 of 7

Reverse Pec Deck Flye

Equipment
Sets
4
Reps
8 to failure*
Rest
--
*Go as heavy as possible.
Exercise 6 of 7

Dumbbell Front Raise

Equipment
Dumbbells
Sets
3
Reps
20
Rest
--
Exercise 7 of 7

Delt Hang

Equipment
Dumbbells
Sets
2
Reps
45 sec. each
Rest
--
How to
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