Are you curious about the Chris Bumstead bicep workout?

Do you want to know how Chris Bumstead trains his biceps for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how to use the Chris Bumstead bicep workout to take your training to the next level!

Introduction

• Part 1: Bicep Workout #1
• Part 2: Bicep Workout #2
• Part 3: Bicep Workout #3

Chris Bumstead is one of the greatest bodybuilders in the world.

He won the Classic Physique Mr. Olympia contest 3 years in a row from 2019 – 2021, and he is currently training to defend his title a 4th time!

Chris says that his biceps are one of his weaker body parts, but he is working hard to turn them into one of his stronger body parts!

So how does Chris train his biceps? Does he have a secret arm routine?

Chris Bumstead trains his biceps one day per week on their own separate training day. He likes to perform 3 separate exercises for his biceps, including 1 movement with a neutral or pronated grip to target his brachialis.

Here is one of Chris Bumstead’s arm workouts that you can try. Check it out:

Chris Bumstead Bicep Workout #1

• Exercise #1: Preacher ez-bar curl (narrow / supinated grip), 3 sets of 10-15 reps****
• Exercise #2: Seated DB curl (supinated grip), 3 sets of 10-15 reps
• Exercise #3: Standing DB curl (hammer grip), 3 sets of 10-15 reps

****Perform 3-5 extra forced reps after reaching failure on all 3 sets.

Here is the training video:

Talk about an intense workout!

Chris Bumstead performs a total of 3 exercises for his biceps, including preacher curls, dumbbell curls, and hammer curls.

Chris starts this workout with his all-time favorite bicep exercise: the preacher curl.

He says this exercise has done more for his biceps than any other movement!

“The biggest thing I learned about biceps is doing exercises where you can have a spotter.

Normally when you train arms you don’t have a spotter. But when you do preacher curls you can get a spot and bust out some forced reps.

I find having a spotter to help you squeeze out some extra reps and keep that mind-muscle connection is key.”

On the preacher curls Chris Bumstead trains to failure, and then performs some extra forced reps with the help of his training partner.

After that, he performs some regular “straight sets” on his other two biceps exercises.

Here is another one of Chris Bumstead’s bicep workouts that you can try. Check it out:

Chris Bumstead Bicep Workout #2

• Exercise #1: Preacher ez-bar curl (narrow / supinated grip), 3 sets of 10-15 reps**
• Exercise #2: 80 degree incline DB curl (supinated grip), 3 sets of 10-15 reps
• Exercise #3: Standing ez-bar curls (wide / supinated grip), 3 sets of 10-15 reps****

**Perform 10 partial reps in the top position with the help of a training partner after reaching failure.

****Perform 3-5 forced reps after reaching muscular failure.

Here is the training video:

Talk about an intense workout!

Chris Bumstead performs 3 exercises for his biceps, including his favorite preacher curls plus incline dumbbell curls and standing ez-bar curls.

As usual, Chris performs plenty of forced reps on the preacher curl to really overload his biceps.

“Forced reps on the preacher curl are my favorite thing ever for biceps.”

He also performs plenty of forced reps on the standing ez-bar curls at the end of his workout.

Here is one more Chris Bumstead bicep workout that you can try. Check it out:

Chris Bumstead Bicep Workout #3

• Exercise #1: Standing cable curl (spongey grips / supinated grip), 3 sets of 10-15 reps
• Exercise #2: Standing DB hammer curl, 3 sets of 10-15 reps
• Exercise #3: Cable preacher curl (supinated grip), 3 sets of 10-15 reps

Here is the training video:

Talk about an intense workout!

Chris Bumstead performed this bicep routine with his long-time training partner Iain Valliere.

In this routine Chris mixes things up and performs different exercises like the cable curl, the dumbbell hammer curl, and the cable preacher curl.

He says that using a wide variety of exercises in your biceps routine is key, as the biceps is a very complex muscle group!

“The hammer grip curl hits more of your brachialis.

And for someone like me who has really high bicep insertions, filling that out with the brachialis gives you the illusion that your arms are a little bit bigger when they’re lagging like mine.”

This is great advice!

Conclusion | The Chris Bumstead Bicep Workout!

Chris Bumstead is one of the best bodybuilders in the world today, and it’s easy to see why.

He trains every muscle group with a ton of volume and intensity… including his lagging biceps!

If you are looking for a new routine to shock your biceps into growth, then let it be the Chris Bumstead biceps workout.

It may be just what you need to take your physique to the next level!

Before you go, check out my other world-class articles:

• The Chris Bumstead Training Program!
• The Ronnie Coleman Training Program!
• The Dorian Yates Training Program!
• The Arnold Schwarzenegger Training Program!
• The Dwayne Johnson Training Program!

Trust me – you won’t find this cutting edge information anywhere else!

“I do the same exercises I did 50 years ago and they still work. I eat the same food I ate 50 years ago and it still works.”

Thank you for reading and I wish you the best of luck on your strength training journey!