In Hany Rambod’s gym, Chris Bumstead and Hadi Choopan join forces for an intense back workout. Under Rambod’s expert guidance, both athletes seek to assert their dominance in the bodybuilding world in 2024.
Chris Bumstead, hailing from Canada, competes in the IFBB Pro League’s Classic Physique division. He has secured the Classic Physique Olympia title five times in a row, establishing himself as the division’s most dominant champion. Despite facing adversities, including injuries, Bumstead remains a formidable presence in the sport as he nears the twilight of his career.
Meanwhile, Hadi Choopan, known as ‘The Persian Wolf,’ has overcome numerous obstacles, including travel restrictions and geopolitical issues, to emerge as a leading contender in the Men’s Open division. He claimed victory at the 2022 Mr. Olympia by defeating Mamdouh ‘Big Ramy’ Elssbiay but suffered a setback against Derek Lunsford at the 2023 Olympia. Choopan now sets his sights on redemption, aiming to secure victory at the 2024 Arnold Classic.
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Bumstead and Choopan: Intense Back Workout with Coach Rambod
Chris Bumstead and Hadi Choopan, gearing up for the 2024 off-season, hit the gym with Coach Hany Rambod. Bumstead, gradually ramping up his diet and training, undergoes an intense back workout under Rambod’s guidance. Choopan, preparing for the 2024 Arnold Classic, joins Bumstead in this rigorous training regimen.
The Workout Breakdown:
- Lat Pulldown: 3 sets, 8-10 reps
- Seated Rows: 3 sets, 8-10 reps
- T-Bar Rows: 3 sets, 8-10 reps
- Chest-Supported T-Bar Rows: 3 sets, 8-10 reps
- Straight Arm Cable Pulldowns: 3 sets, 8-10 reps
- Cable Face Pulls: 3 sets, 8-10 reps
- Machine Rear Delt Raises: 3 sets, 8-10 reps
- Dumbbell Rear Delt Raises on Spider Bench: 3 sets, 8-10 reps
Lat Pulldown
Under Rambod’s guidance, Bumstead and Choopan initiated the session with lat pulldowns. Employing the plate-loaded Panatta Super Lat Pulldown Circular Machine, they targeted the latissimus dorsi muscles. Rambod emphasized the importance of varying grips (overhand, underhand, and neutral) for comprehensive muscle development.
Seated Rows
Seated rows were next on the agenda, vital for adding thickness to the back. Bumstead and Choopan took on several sets on the plate-loaded Panatta rowing machine, targeting the mid-back and latissimus dorsi muscles for optimal development.
T-Bar Rows
CBum and Choopan opted for two variations of T-bar rows to intensify their back workout. They began with T-bar rows using a Panatta machine and transitioned to the chest-supported variation, providing added stability and emphasizing the targeted muscles.
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Cable Straight Arm Pulldowns
Next in line was the cable machine exercise, offering a respite from heavy compound movements. Cable straight-arm pulldowns emerged as a notable isolation movement for the back. Rambod emphasized the importance of controlling the load during the eccentric phase to maximize its effectiveness.
Cable Face Pulls
Bumstead and Choopan targeted the upper back muscles for added momentum before shifting their focus to the posterior deltoids.
Rear Delt Raises
The first movement to target the posterior deltoids was machine rear delt raises on the Panatta machine. Bumstead and Choopan completed several sets of this exercise before Rambod directed them to conclude the workout with a unique movement.
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Dumbbell Rear Delt Raises on Spide Bench
Rambod then directed the bodybuilders to perform dumbbell rear delt raises on the spider bench, maintaining a slight bend in the elbows. This exercise combines elements of rear delt raises and incline rows, engaging the rear delts, rhomboids, and lower traps, according to the coach.
After completing several sets of this exercise, the renowned bodybuilders concluded their training session.
The 2024 Arnold Classic is scheduled for March 1-3 in Columbus, Ohio. As the first major pro show of the year, Hadi Choopan aims to gain momentum with a potential victory. Meanwhile, Chris Bumstead aims to maintain his dominance in the Classic Physique division, eyeing his sixth consecutive win at the 2024 Classic Physique Olympia.
View the full workout video below, courtesy of Hany Rambod’s YouTube channel:
Overview
Chris Bumstead and Hadi Choopan undergo a rigorous back workout session under Coach Hany Rambod’s guidance, preparing for the 2024 bodybuilding season. Both athletes, known for their dominance in their respective divisions, aim to maintain peak performance as they gear up for upcoming competitions.
Featured Image @Hany Rambod, @cbum, @Hadichoopan (YouTube & Instagram)
