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IrelandChris Bumstead breaks down his six-Olympia back routine
The workout pairs relentless rows with an admission about his old endurance, then offers beginners a simpler priority: form before weight.
Chris Bumstead
Story of Why this story? One of the most watched videos since yesterday, with 409,776 views.
This Back Workout Won Me 6 Olympias
Things we can learn from the video
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- 0:25Underhand lat pulldowns use rest-pause sets, with attention to shoulder-blade position and range of motion.
- 2:16T-bar rows, wide-grip machine rows and high rows run consecutively without rest between movements.
- 6:17Bumstead explains why lat work comes first, before rows aimed at mid-back thickness.
- 7:53The biceps sequence combines EZ-bar reverse curls, dumbbell hammer curls and EZ-bar preacher curls.
- 10:30Cable rear-delt flyes finish the session, targeting ten sets of ten repetitions with the same weight.
- 11:34Beginners should prioritize strict form, mind-muscle connection and consistency before adding heavy weights, Bumstead says.
Chris Bumstead remembers what his contest-prep workouts demanded, even if repeating them feels different today. "I do not have the same work capacity I had when I was winning six Olympias," he says midway through a session built around his old back-and-biceps routine.
"This Back Workout Won Me 6 Olympias" has drawn about 410,000 views since yesterday. The six-time Classic Physique Olympia champion isn't just listing exercises: he explains their order, demonstrates the movements and describes what he wanted each combination to accomplish.
He begins with underhand-grip lat pulldowns, using rest-pause sets and emphasizing how the movement starts. "When you start the movement, you want to start by retracting your shoulder blades, so that they're tucked down into your back pocket."
Then come chest-supported T-bar rows, wide-grip machine rows and high rows, performed consecutively without rest between exercises. Bumstead explains that starting with lats gets him warmed up before the rows target mid-back thickness. He also describes how the successive movements make weaker muscle groups contribute as the dominant ones tire.
Biceps get a similar treatment: reverse curls, hammer curls and preacher curls in another continuous sequence. Cable rear-delt flyes finish the workout.
For someone starting out, though, his answer isn't to copy every demanding set. It is to establish strict form, learn to feel the intended muscle working and stay consistent before chasing heavier weights. "You just have to have a plan. You have to have intention behind it for an extended period."
Viewers are already asking for similarly detailed chest, shoulder and leg sessions. Several requests focus specifically on how he trains shoulders for their rounded look, suggesting the explanations are as much of a draw as the exercise list.
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- Channel
- Chris Bumstead
- Subscribers
- 4,870,000 ▲ 10,000 this week
- Channel views, last 7 days
- 5,173,435
- Channel views, pace per day
- 589,582 (on a normal day: 853,329)
- Video published
- November 1, 2026
- Video views so far
- 409,776 (less than a day online)
- Video views, pace per day
- 593,747
The numbers
The workout has reached a substantial audience in its opening twelve hours. Comments have already exceeded the channel's usual full first-day total.
💡 Test your knowledge
Which exercise finishes Bumstead's workout in this video?
Bumstead finishes with cable rear-delt flyes after completing the biceps sequence.