In competitive bodybuilding, Chris Bumstead and Ramon Rocha Queiroz are fierce rivals on stage. However, behind the scenes, they seamlessly become collaborative partners. Their recent joint venture—Bumstead and Queiroz did a rigorous back workout—clearly demonstrates their shared commitment to pushing boundaries and achieving ambitious bodybuilding goals.
Furthermore, Chris Bumstead and Ramon Rocha Queiroz, luminaries in the IFBB Pro League’s Classic Physique division, with a consistent track record of dominance in the highly competitive arena.
Chris Bumstead, ascending to the Classic Physique Olympia throne in 2019, defends his title for four consecutive years, showcasing resilience against elite contenders like Urs Kalecinski, Breon Ansley, Terrance Ruffin, and the ever-present Ramon Rocha Queiroz.
Also, despite impending retirement plans, Bumstead remains committed, refining his training and dietary regimen to maintain an undisputed edge over competition in the evolving landscape of competitive bodybuilding.
Ramon Rocha Queiroz, a Brazilian powerhouse, swiftly rises through the ranks, securing a top-five position at his Olympia debut and consistently holding the runner-up spot in 2022 and 2023 against Bumstead’s marginal leads.
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As Queiroz prepares to defend the Arnold Classic title in 2024, Bumstead delves into the intricacies of his 2024 off-season training. Furthermore, the narrative captures the captivating dynamics between these two athletes, adding depth to the world of competitive bodybuilding.
Chris Bumstead and Ramon Rocha Queiroz Collaborative Back Workout
Chris Bumstead recently teamed up with Ramon Rocha Queiroz for a shared training session at the gym. As Queiroz is gearing up for a show, Bumstead generously let him choose the muscle group for the workout and provided assistance throughout the session.
Lat Pulldown on Iso-Lateral Machine
Bumstead and Queiroz kicked off their workout with lat pulldowns on an iso-lateral machine. These machines feature separate weight stacks for each arm, allowing independent movement and addressing strength imbalances.
Lat pulldowns focus on the latissimus dorsi muscles, contributing to the development of a broad back. Bumstead incorporated a technique of slow eccentric reps, enhancing time under tension for more effective hypertrophy.
After completing several sets of lat pulldowns, the duo seamlessly transitioned to the next exercise in their rigorous workout routine.
Lat Pulldown
After iso-lateral lat pulldowns, the duo moved on to standard cable lat pulldowns and horizontal pulling exercises.
Iso-Lateral Rows
Vertical pulling, such as lat pulldowns, widens the back, while horizontal pulling, like seated rows or bent-over rows, adds thickness. Combining both is vital for comprehensive back development.
Bumstead and Queiroz then tackled straight back rows on an iso-lateral machine. This compound exercise targets the upper posterior chain, working the rhomboids, trapezius, latissimus dorsi, and erector spinae.
Executing a few sets with a full range of motion, they strategically avoided complete elbow flexion to maintain tension on the muscles. Subsequently, the duo seamlessly transitioned to another horizontal pulling movement.
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Machine Bent Over Rows
The bent-over row is a vital compound back exercise for strength and mass. It targets muscles like the teres, posterior deltoids, and infraspinatus, as well as major back muscles such as rhomboids, latissimus dorsi, and trapezius. Also, this makes it an efficient and comprehensive back-building workout.
Iso-Lateral Low Rows
Emphasizing various muscle parts for balanced development requires working from different angles and positions. Moreover, low rows facilitate this with a distinct line of movement compared to traditional seated rows.
Bumstead and Queiroz incorporated several sets of low rows to provide additional stimulus to their back muscles. Also, the final set was taken to mechanical failure, supplemented by a few forced reps to achieve complete muscle fatigue.
Straight Arm Lat Pulldown
Effective back exercises often involve compound movements, engaging multiple muscles and joints simultaneously. Nevertheless, the straight arm lat pulldown stands out as a valuable isolation movement deserving a spot in the back training routine.
Furthermore, considered a great finisher, Classic Physique bodybuilders, including Bumstead and Queiroz, conclude their back routines with a few sets of straight arm lat pulldown using a rope attachment.
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Bumstead & Queiroz Back workout comprised the following exercises:
- Lat Pulldown on Iso-Lateral Machine
- Lat Pulldown
- Iso-Lateral Rows
- Machine Bent Over Rows
- Iso-Lateral Low Rows
- Straight Arm Lat Pulldown
Bumstead and Queiroz are set to face off at the 2024 Olympia, bringing nothing but competitive spirit to the stage. However, leading up to the event, there is no animosity between the two.
View the full workout video on Ramon Rocha Queiroz’s personal YouTube channel:
Overview
In competitive bodybuilding, Bumstead and Queiroz shift from fierce rivals on stage to collaborative partners. Recently, Bumstead and Queiroz joint back workout underscores their shared commitment. Furthermore, Bumstead, a four-time Olympia champion, and Queiroz, a consistent top performer, maintain camaraderie as they prepare for upcoming competitions, adding depth to their competitive journey.
Featured Image @Ramondinopro, @CBum (Instagram & Youtube)
