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Chris Bumstead’s “Comfort” Curls & 6-Part Shoulder Complex Will Stagger You
Breakfast & Supplements
Bumstead starts his day with a 900-calorie breakfast comprising four eggs, three slices of turkey bacon, 80 grams of oats, two tablespoons of almond butter, strawberries, and black coffee — about one-third of his daily calories.
Bumstead ingests 150 milligrams of caffeine from his pre-workout cocktail, which features beetroot for pumps and phosphatidyl serine for brain performance. ( Bumstead prioritizes cognitive-enhancing supplements to help reduce stress and improve mood.
Post-training, Bumstead drinks a protein and carb powder blend to promote hypertrophy and healthy blood sugar levels.
Although he admits supplements aren’t necessary, he takes them for convenience.
Shredding Diet & Avoiding Plateaus
Bumstead cycles carbs to avoid physique plateaus.
His current baseline to maintain is 2,600 calories, comprising 90 grams of fat, 186 grams of carbs, and 253 grams of protein.
On leg day, his protein intake is cut in half, and carbs are raised to 500 grams — a 200-calorie increase from baseline; slowly shredding rather than gaining.
On low-carb days, he increases fat to spare protein and muscle tissue.
“I never did this strictly except for near the end of my [bodybuilding] career,” Bumstead admitted.
Shoulder Progress and Arm Workout
Bumstead’s been rehabbing from a shoulder injury, reporting progress: “I’m excited; not putting it in a position to hurt.” His primary weighted warm-up consists of dumbbell external rotations.
Incline curls with external rotation: 3-4 sets
Cable overhead triceps extensions: 3 sets
Lateral raise superset: 12 full reps, then 30 stretched bottom partials
Dumbbell raise complex
Dumbbell rear delt flyes: 3 sets x 20 reps
Dead hangs
“Comfort” Curls (Modified Incline Curls)
Comfort curls are incline curls that bias a biceps stretch via external rotation. Evidence suggests deep stretching under load has growth benefits. While this can enhance biceps stimuli, stronger evidence suggests the triceps benefit more from loaded tension, specifically from overhead extensions.
Bumstead used thick-gripped dumbbells for biceps curls to improve mind-muscle connection. As he described, “Squeezing the grip helps pull more from my biceps.”
Partials & Six–Way Delt Complex
Bumstead torched his delts with a two-part delt routine. The first supersets seated dumbbell lateral raises through his full range with 30 partial reps in the stretched position.
The second half is a six-movement shoulder dumbbell complex. From his seated position, he followed this sequence:
Lateral raise with a pause at the top.
Bring the hands together in front of the chest.
Raise arms overhead.
Repeat step two.
Open arms wide (top of a lateral raise).
Lower the dumbbells.
Rest and repeat seven times. If you try this at home, use lightweight; it’s a deceptively challenging complex.
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