Chris Bumstead, a four-time Classic Physique Olympia champion, has recently begun his off-season training with his top competitors. In March, he trained his back with Ramon Queiroz, the 2023 Arnold Classic champion, who is his chief rival in the field. On March 12, Bumstead met up with Urs Kalecinski to train their arms.
During their training session, the duo performed a specific variation of flamingo curls to focus on training their biceps in their lengthened position. If you’re interested in trying this variation out for yourself, check out the breakdown of their exercise below. Additionally, you can view the entire arm workout on Kalecinski’s YouTube channel.
Arm Day Motivation: Follow Kalecinski and Bumstead’s Routine:
Here is the sequence of exercises completed by Chris Bumstead and Urs Kalecinski, two Classic Physique competitors, during their arm workout. The video did not display the weight or the number of reps performed for each exercise. The list of exercises is as follows:
- Cable Cross Triceps Extensions
- Preacher Curls
- Smith Machine Close-Grip Bench Press
- Flamingo Curls
- Triceps Pushdown with Rope Attachment
- Dumbbell Hammer Curl
Below is a detailed explanation of each exercise.
Cable Cross Triceps Extensions
Starting an arm workout with cable cross triceps extensions is an excellent choice because it provides several benefits of a triceps-focused movement. The exercise allows the elbows to achieve full flexion, which puts less stress on the back and rear delts and emphasizes the triceps more. Athletes can also move their arms more naturally with the cables’ setup, which suits their structure better than a fixed attachment like a straight bar. Using a straight bar would require a vertical line that could be uncomfortable given the width of their shoulders.
Preacher Curls
The second exercise in the arm workout was classic machine preacher curls, and both athletes used a standard grip, keeping their arms close to the pad. Unlike supersets, where exercises are paired and done in rapid succession, the training session’s pattern was alternating between biceps and triceps movements without supersetting.
Kalecinski favors supersets and maintains motion throughout his training, whereas Bumstead only includes them intentionally every once in a while.
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Smith Machine Close-Grip Bench Press
The Smith machine close-grip bench press is a great way to build mass in the triceps, particularly since the fixed bar path allows for greater stability throughout the entire range of motion. The close grip is ideal for maximizing elbow flexion, which is crucial for stimulating the triceps without involving the chest.
In contrast, during a classic bench press that targets the chest, it is not recommended to reach maximum elbow flexion. The focus in that case is on stretching and contracting the chest muscles. However, with a close grip, the stretch can favor the triceps. Therefore, elbow flexion is the essential factor when training the triceps.
Flamingo Curls
During the workout, the exercise that stood out was the variation of flamingo curls that involved a weight bench. Typically, flamingo curls are known as a stability exercise rather than a movement that specifically targets the biceps. Athletes usually perform this exercise by standing on one leg, tilting forward while holding dumbbells and performing spider curls.
However, if the goal is to build bigger biceps, flamingo curls are not the best option. The lack of stability makes it challenging to train with heavier weights, and the stability work doesn’t contribute much to biceps development.
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To make this exercise more effective for building biceps, Bumstead and Kalecinski performed it while sitting on a weight bench with their feet elevated on a vertical dumbbell. This variation resolved the bracing issues that come with standard flamingo curls. Additionally, elevating the legs offers two benefits: it keeps the legs out of the dumbbells’ path, and it allows for a greater stretch in the fully lengthened position at the bottom of the movement.
Triceps Pushdown w/Rope Attachment
Moving on to the next exercise, Bumstead and Kalecinski performed the standard triceps pushdowns. They focused on squeezing their triceps at the peak of contraction. During the exercise, they maintained a steep hip hinge to prevent their joints from stacking over each other. It is essential to maintain a triangular relationship between the extended arms and the cable throughout the movement to keep tension on the triceps. If the arms and cable align vertically, meaning the shoulders over elbows over wrists, the tension on the triceps is reduced.
Dumbbell Hammer Curl
To finish off the workout, Bumstead and Kalecinski performed the classic hammer curls, which target the biceps and also engage the brachialis muscle. With these six exercises, the two elite bodybuilders were able to achieve a satisfying muscle pump.
Their training routine seems to be efficient and effective with just these six exercises. Both athletes are set to compete in the upcoming 2023 Olympia competition in Orlando, Florida, from November 2nd to 5th.
Courtesy image @the.miraclebear (Instagram)
Courtesy image @ gilcoproductions (Instagram)
Featured Streaming @ Urs Kalecinski ( Youtube)
