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Chris Bumstead Routine

The document outlines a 5-day workout split focusing on different muscle groups each day: back on Monday, chest and biceps on Tuesday, glutes and hamstrings on Wednesday, shoulders and triceps on Thursday, and quads on Friday. Each day includes 3-6 exercises per muscle group consisting of 3-5 sets of 8-20 reps, with the last set taken to failure when possible.

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kingcoolscout
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60K views2 pages

Chris Bumstead Routine

The document outlines a 5-day workout split focusing on different muscle groups each day: back on Monday, chest and biceps on Tuesday, glutes and hamstrings on Wednesday, shoulders and triceps on Thursday, and quads on Friday. Each day includes 3-6 exercises per muscle group consisting of 3-5 sets of 8-20 reps, with the last set taken to failure when possible.

Uploaded by

kingcoolscout
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Monday: Back

• 4 sets of Deadlifts (10, 8, 8, going to failure on the 4th set)


• 4 sets of Bent-over Rows (12, 10, 8, 8)
• 4 sets of Lat Pulldown: (10 to 15 reps, failure on the last set)
• 4 sets of Straight Arm Lat Pulldowns (10 to 15 reps, failure on the last set)
• 4 sets of Dumbbell Row (15, 12, 10, 10 reps)
• 3 sets of Machine Row (20 reps or high volume)
• 2 sets of Hyper Extension, each to failure

Tuesday: Chest and Biceps

• 5 sets of Incline Dumbbell Press (15, 15, 12, 12, and 10 reps)
• 4 sets of Bench Press (12, 10, 8, and 8 reps)
• 3 sets of Incline Flyes (15, 12, and 12 reps)
• 3 sets of Cable Flyes (15, 12, and 12 reps)
• 3 sets of Push Ups to failure
• 3 sets of Barbell Curls (12 to 15 reps)
• 3 sets of Preacher Curls (10 to 12 reps)
• 3 sets of Hammer Curls (10 to 12 reps)

Wednesday: Glutes and Hamstrings

• 4 sets of Leg Curls (15 reps and last set to failure)


• 4 sets of Romanian Deadlifts (15 to 20 reps)
• 4 sets of Standing Leg Curls (8 to 10 reps)
• 4 sets of Reverse Hack Squats (15 to 20 reps)
• 3 sets of Glue Kickbacks (12 to 15 reps)

Thursday: Shoulders and Triceps

• 3 sets of Dumbbell Lateral Raises (15 reps)


• 3 sets of Dumbbell Shoulder Press (12 reps)
• 3 sets of Barbell Front Raise (12 reps)
• 4 sets of Single Arm Cable Raise (20, 15, 15, and 12 reps)
• 3 sets of Upright Rows (15, 12, and 12 reps)
• 3 sets of Face Pulls (15, 12, and 12 reps)
• 3 sets of Machine Lateral Raises (15 reps)
• 4 sets of Dips (12 to 15 reps)
• 4 sets of Skull Crushers (12 to 15 reps)
• 3 sets of Cable Kickbacks (12, 10, and 8 reps)

Friday: Quads

• 3 sets of Leg Extensions (15 reps)


• 6 sets of Back Squats (10 to 12 reps)
• 4 sets of Leg Press (20, 20, 15, 12 reps)
• 4 sets of Standing Lunges (8 to 12 reps)
• 4 sets of Standing Calf Raises (10 to 12 reps)
• 4 sets of Hip Adductors (10 to 12 reps

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