The reigning Classic Physique and Men’s Physique Olympia champions trained in Miami, FL.
Last updated on March twenty sixth, 2024
The reigning Men’s Physique Olympia champion Ryan Terry joined the five-time reigning Classic Physique Olympia champion Chris Bumstead for an off-season shoulder workout. The training session was captured on camera and comprised the next:
Terry and Bumstead’s Off-Season Shoulder Workout
Check out the session below, courtesy of Terry’s YouTube channel:
Dumbbell Side Lateral Raises
Bumstead favors the eight-to-12 rep range. He performed one-second holds within the fully shortened position and a controlled four-second eccentric to advertise hypertrophy. (1)
Terry shifted his training approach within the 2023 off-season, prioritizing controlled movements with lighter weights as a substitute of lifting super heavy. The transition enabled him to realize six kilos of lean muscle mass and significantly improved his back development, helping him clinch his first Men’s Physique Olympia title in 2023.
Machine Shoulder Press
Bumstead and Terry used an iso-lateral machine. They used two 45-pound weight plates on all sides for the primary set and progressed to 4 plates on the remaining two sets. The duo performed a double drop set on the ultimate set to failure.
Bumstead employed slow negatives and paused within the fully stretched position at the underside to extend the shoulders’ time under tension (TUT). However, fatigue forced him to speed up the rep cadence toward the top of the set.
Machine Reverse Flyes & Dumbbell Front Raises
Terry and Bumstead used an incline bench machine for the reverse flyes. The bent-over position limits the opportunity of momentum to raised isolate the posterior deltoids.
The duo concluded their workout with dumbbell front raises to bias the anterior delts. The Olympia champs opened with alternating dumbbell front raises and ended with a fancy of unilateral and alternating raises.
As the reigning Olympia champions, Terry and Bumstead will attempt title defenses on the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV.
References
- Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032
