Arm Exercises

Classic Physique Star Chris Bumstead's Off-Season Arm Training

The Classic Physique phenomenon shares the workout and tips he incorporates for impressive arms.

Chris Bumstead's Off-Season Arm Training
Richard Numeroff
Richard Numeroff
Exercises 9
Equipment Yes

Chris Bumstead uses his off season to bring up lagging muscles. This year, that means focusing on arms. Therefore, he includes not one, but three days of arm training over the course of his training week. He makes sure to hit every angle of his biceps and triceps to form well-rounded, gigantic arms.

Check out his tips and workout below to sculpt hulking arms.

Tips from Chris:

  • I use a close grip when performing Smith Machine bench presses on a slight incline. With the security of the Smith Machine, you can go heavier and experiment with different grips.
  • It can be easy to lose your form when curling with an EZ-Bar. Just avoid excessively swinging your arms so you get the most out of the move for your biceps and avoid any injuries
  • To focus on my biceps, I like to start with alternating dumbbells curls, seated on a slight incline, for a couple of sets before ending with a burnout set using both arms. To get the most pump from the burnout set, I like to use lighter weights for these curls.
  • To make sure I hit all sides of my biceps and triceps, I incorporate a lot of cross-body moves, including cross-body hammer curls and cross-body cable tricep extensions.
  • I prefer to perform my reverse-grip curls using a preset barbell, but dumbbells or an EZ-Bar are alternatives.


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

Exercise 1

Smith Machine Incline Press You'll need: Smith Machine How to
Smith Machine Incline Press  thumbnail
6 sets
8* reps
-- rest
*Use close grip; Increase weight each set until reaching an 8-rep max.

Exercise 2A

Skull Crusher You'll need: Dumbbells How to
Skull Crusher thumbnail
3 sets
12-15 reps
-- rest
Superset with Straight-Bar Cable Tricep Extension

Exercise 2B

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Cable Pressdown thumbnail
3 sets
20-25 reps
-- rest
Use straight bar.

Exercise 3

EZ-Bar Curl You'll need: EZ-Bar How to
EZ-Bar Curl thumbnail
6 sets
8-12* reps
-- rest
*Perform 2 light warmup sets for 10-12 reps, then 4 sets of 8-10 with heavier weight.

Exercise 4

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
2 sets
5/arm* reps
-- rest
*Alternate arms holding 'resting' arm at top of movement for isometric hold.

Exercise 5

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
1 sets
to failure* reps
-- rest
*Following the alternating curls, perform seated incline dumbbell curl with both arms simultaneously until failure.

Exercise 6

Cross-Body Dumbbell Hammer Curl You'll need: Dumbbells How to
Cross-Body Dumbbell Hammer Curl thumbnail
4 sets
8 reps
-- rest

Exercise 8A

Single-Arm Rope Triceps Pressdown You'll need: Adjustable Cable Machine, Rope Attachment How to
Single-Arm Rope Triceps Pressdown thumbnail
3 sets
12-15/arm reps
-- rest
Perform the movement across your body, starting at opposing shoulder and ending with arm by your side; Superset with Reverse Grip Barbell Curls.

Exercise 8B

Reverse-Grip Barbell Biceps Curl You'll need: Barbell How to
Reverse-Grip Barbell Biceps Curl thumbnail
3 sets
12-15 reps
-- rest
Comments