There is a top tier in Classic Physique. Chris Bumstead has won four consecutive Olympia titles and has taken his brand to great heights. Ramon Rocha Queiroz finished second to Bumstead during the 2022 Olympia and has established himself as an elite threat.
The two Classic Physique competitors recently teamed up for a back workout on OlympiaTV. The duo got together for the first edition of “Olympia Battles.” The workout took place in Phoenix and showed off the size and strength of both competitors.
Ramon Dino is coming off a victory during the 2023 Arnold Classic. He entered as the favorite and did not disappoint. Now, he will look to make improvements to his physique in order to compete with Bumstead come the Olympia.
In December, Bumstead and Queiroz showed during prejudging that they would be the final two. Bumstead brought a perfect package to the stage — and did so with a torn bicep. He continues to be the name to beat in Classic Physique and one of the most, if not the most, popular bodybuilder in the world.
Below, check out the full breakdown of the workout that the two hit during a session in Phoenix.
Close Grip Neutral Lat Pulldown
Chris Bumstead and Ramon Rocha Queiroz started their back workout with close grip lat pulldowns, with the guidance of Chris Cormier, who was present during the session. The workout was primarily focused on the back, but also incorporated exercises that targeted the biceps. While the exact number of sets and reps was not mentioned, it is recommended to gradually increase intensity and use proper form during each exercise to avoid injury.
Bent Over Barbell Rows
To target the overall size of their backs, Chris Bumstead and Ramon Rocha Queiroz moved on to barbell rows, which are known to effectively build thickness. During the exercise, Chris Cormier reminded both athletes to focus on keeping tension in the targeted muscle group.
Cormier noticed that Ramon Dino was using too much of his arms during the movement, and advised him to concentrate on utilizing his lats more. He suggested that they should use the lats while going up and down, and not to bypass the primary muscle group they were working on. However, the exact number of sets and reps performed during this exercise was not stated.
Medium Grip Lat Pulldown
Chest Supported Seated Rows
The chest supported row places the body in a prone position, which helps to minimize any cheating or momentum. This variation also places more emphasis on the mid-back muscles and helps to isolate them. By working the back muscles from different angles, it ensures a well-rounded development of the back.
Seated Cable Rows
Chris Bumstead and Ramon Rocha Queiroz incorporated seated cable rows into their back workout routine. This type of rowing exercise not only helps to develop a strong and defined back but also improves posture and targets the biceps as well. As the workout progressed, Chris Cormier commented on the mindset and body awareness of each athlete.
Cormier noted that Bumstead, who is already a champion, had a strong mind-muscle connection and body awareness, which allowed him to execute the exercises effectively. On the other hand, Rocha Queiroz, who is still new to the sport, was more coachable and showed improvement in his mind-muscle connection throughout the workout.
Bent Over Rope Straight Arm Pulldown
After a series of intense exercises, the bodybuilders moved on to their final workout, targeting the lats and traps. Both Chris Bumstead and Ramon Rocha Queiroz pushed through multiple sets before concluding their back day routine.
As they continue their training, the two competitors will be preparing for what is expected to be an exciting and highly competitive showdown at the 2023 Olympia.
