Chris Bumstead recently posted on his Youtube channel to share a glimpse into his childhood and a full shoulder workout. Bumstead is recovering after catching Covid over the Christmas holidays. The virus took a toll on his weight as he said he was about 28lbs lighter than usual for an off-season weight.


If you don’t know who Chris Bumstead is, you probably should. Chris is a Canadian IFBB Pro Bodybuilder, the co-owner of Raw Nutrition. At 26, Chris Bumstead, aka CBum, is the reigning champion of the Mr. Olympia Classic Physique, having won the last three straight years (2019, 2020, 2021). The two years before that he was second.

Bumstead grew up playing sports and started lifting weights at the age of 14. After training for a few years, he reached about 225 pounds by the time he finished high school. It was also around this time that he crossed paths with professional bodybuilder Iain Valliere, who was dating Chris’ sister. Valliere took Bumstead under his wing and has coached him ever since.

At 19, Bumstead made his competitive debut. Then, at 21, he earned his pro card by winning the 2016 IFBB North American Bodybuilding Championship. He hasn’t looked back since as he continues his supremacy. CBum has found success on and off stage as he has a large following on social media and sells his own line of health supplements made for “Thavages”. This is one of the reasons he receives so much love; The guy doesn’t take himself too seriously while making fun of his lisp.

Let’s jump into the video with that.

Bumstead with professional skateboarding ambitions?

The video starts with a gentleman trying to do a trick on a skateboard in a skate park. You can tell he’s nervous and fails the first time he tries the trick. You can tell the video is shot late at night.

After a brief introduction, the video returns to Chris talking about getting back into skateboarding and buying an April board off the internet. The board turns out to be a fake from Walmart. The first five minutes of the video is Chris and his friends having fun trying tricks at the skate park, with one of his friends aiming to do the halfpipe by the end of 2022. Chris also made it his goal to do a kickflip. At the end of the skate session, Chris said he fell on his tailbone and joked about being a professional skateboarder.


The camera switches to the next day at the gym, where Chris initially says his shoulder is broken and has been working on it. He plans to have some peptides and other things injected into his shoulder to aid in recovery.

Warm up Single-Arm Cable Rear Delt Flys

His warm-up begins with one-armed cable flies on the back deltoid. Weight appears to be roughly in the 30 to 40 pound range; The reps and tempo are both relatively high since the goal of this rear deltoid exercise is to warm up. After a few sets, Chris could be heard saying that it felt difficult and he wasn’t sure if he would enjoy the exercise at first.

Seated Smith Machine Overhead Press

Chris moves on to the Smith machine, where he does a warm-up set of seated shoulder presses with just the bar. Apparently he gets asked all the time why he does his shoulder presses on the Smith machine. His reasoning was that his shoulder is broken, and he finds that the Smith machine exercises work best for building his muscles compared to dumbbell or barbell presses. He quickly increases his weight, adding 2-45s and 25s on each side. As he performs his reps, his range of motion is from just below eye level to full extension overhead. The rep range of this exercise seems to be in the 6-8 range.

Seated lateral raises

The third exercise in Chris’ workout is a seated lateral raise with a 30-pound dumbbell in each hand. He kept the reps high (range 12-15) and kept the tempo high throughout each set. According to Chris, standing lateral raises hurt his shoulder, so he does them sitting down, keeping his arms straight and his wrists bent. By sitting, he says he is able to isolate the deltoids better, has no pain, and feels more of a burn.

Smith machine shoulder press

Immediately after completing the lateral raise, Chris went on to do his second machine press of the day. Since machine work is easier to control and isolate, he started his first work set quite heavy, at 4-45 on each side. They didn’t show much of this exercise before moving on to the next exercise.

Lateral raises with machine

The penultimate exercise of the day is a side shrug machine. Chris seems to say it’s hard after every exercise today, but he maintains great form while doing it all. Chris gave his opinion on the new Spider-Man movie (no spoilers, I promise!), giving it a 9 out of 10. For his last set, he does a dropset, which means he finished his first set at failure and then lost some weight and did more reps to failure.

Rear delt flys with machine

We finally get to the end of the workout where Chris finishes it off with three sets of rear delt flys on the machine. You can tell he’s getting tired and doesn’t have much to say at this point. The video goes straight to black and ends the video.

Try Chris Bumstead’s shoulder workout

We modeled the shoulder workout below as done by Chris in the video above.

  1. Warm Up – Cable Rear Delt Flys: 3 sets x 15 per arm, rest 30 seconds between sets
  2. Smith Machine Shoulder Press – 4 sets x 6-8 reps (Don’t let the bar drop below nose level)
  3. Seated DB Lateral Raises – 3 sets x 12 reps (Lean back and keep arms straight with wrists bent)
  4. Machine Shoulder Press: 3 sets x 12 reps
  5. Machine Side Shrugs: 4 sets x 12 reps (last set dropset to failure)
  6. Machine Rear Delt Flys: 2 sets x 15 reps

Note: If you don’t have specific equipment at your gym, you can substitute dumbbells or barbells for the press.


We continue to see top bodybuilders sharing some of their tips that they use in the gym, one thing that is constant is the use of machines. Maybe it’s time to add a few more machine-based exercises to really focus on the target muscle.

Even Covid didn’t let Bumstead lose a step. We love what the man does and will continue to accompany him on his way.

If you end up trying this workout, let us know what you think in the comments below!

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See also: The Ultimate Shoulder Dumbbell Workout


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