Bumstead likes to kick the week off with back day. He does seven exercises in the follow order:
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
Next, CBum moves on to chest day. Again, he opts for a high-volume workout.
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 failure3 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)
CBum moves to his lower body after two days of intense upper body training. Unlike most people, he breaks up leg days into two days so that he can focus on each part with more attention to detail.
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)