Cbum Shoulder Workout: Chris Bumstead’s Expert Routine


Welcome to a journey of sculpting remarkable shoulder muscles with the guidance of none other than the renowned bodybuilder, Chris Bumstead, affectionately known as Cbum. In this article, we will unravel the intricacies of the Cbum shoulder workout routine, a blueprint for achieving awe-inspiring shoulder development.


Whether you’re an aspiring bodybuilder or simply aiming to enhance your shoulder strength and aesthetics, this guide will provide you with insights into the effective strategies that have propelled Chris Bumstead to shoulder greatness. Prepare to discover the secrets behind Cbum’s signature shoulder workout routine that can pave the way for your own shoulder success.

Key Exercises in Chris Bumstead’s Shoulder Workout

Chris Bumstead’s shoulder workout is a well-structured routine that targets all three deltoid heads – the front (anterior), side (lateral), and rear (posterior) deltoids. By incorporating a mix of compound and isolation exercises, Bumstead’s routine ensures balanced and comprehensive shoulder development. Here are the key exercises that make up Chris Bumstead’s shoulder workout:

1. Standing Lateral Raise Machine

Standing Lateral Raise Machine
Credit: https://watsongym.co.uk/

The standing lateral raise is a fantastic isolation exercise designed to target the lateral deltoids, aiding in achieving broader and more defined shoulders.

Target Muscles: Lateral deltoids.

How to Perform: Begin by adjusting the seat height and grip handles of the lateral raise machine. Stand with your back straight against the backrest and grasp the handles. Keep your arms slightly bent and your core engaged. Exhale as you raise the handles out to your sides, stopping just below shoulder level. Inhale as you slowly lower the handles back down. Focus on using your lateral deltoids to lift the weight, avoiding swinging or using momentum.

Tips: Avoid using momentum; concentrate on the lateral deltoids’ contraction throughout the movement.

2. Seated Dumbbell Shoulder Press

Seated Dumbbell Shoulder Press

The seated dumbbell shoulder press is a compound exercise that engages the entire shoulder complex, offering significant strength and mass gains.

Target Muscles: Front deltoids, triceps.

How to Perform: Sit on a bench with back support, holding a dumbbell in each hand at shoulder height. Your palms should be facing forward, and your elbows should be bent at a 90-degree angle. Press the dumbbells overhead by extending your arms fully while keeping them slightly tilted inwards. Exhale as you press up and inhale as you lower the dumbbells back to the starting position. Maintain control throughout the movement and avoid locking out your elbows at the top.

Tips: Start with manageable weights to avoid strain, and engage your core for stability during the lift.

3. Machine Shoulder Press

Machine Shoulder Press
Credit: https://www.indiamart.com/

The machine shoulder press is a controlled movement that isolates the shoulder muscles, allowing for focused muscle engagement and growth.

Target Muscles: Front deltoids, triceps.

How to Perform: Sit on the machine’s seat with your back and shoulders against the pads. Adjust the seat and handles so that your elbows are aligned with your shoulders. Grip the handles and push upwards, extending your arms fully without locking out your elbows. Exhale as you push and inhale as you return to the starting position. Focus on a smooth and controlled motion, avoiding using momentum to lift the weight.

Tips: Avoid locking your elbows at the top of the movement and control the weight throughout the motion.

4. Leaning Dumbbell Lateral Raise

Leaning Dumbbell Lateral Raise

The leaning dumbbell lateral raise provides a unique angle, targeting the lateral deltoids and enhancing the shoulder’s width and definition.

Target Muscles: Lateral deltoids.

How to Perform: Hold a dumbbell in one hand and stand with your feet hip-width apart. Lean slightly to the opposite side of the hand holding the dumbbell. With your arm slightly bent, exhale as you lift the dumbbell out to your side until your arm is parallel to the ground. Inhale as you lower the dumbbell back down. This exercise targets the lateral deltoid and helps create the coveted shoulder width.

Tips: Keep your core engaged to maintain balance and prevent leaning excessively.

5. Reverse Pec Deck Fly

Reverse Pec Deck Fly

The reverse pec deck fly effectively works the rear deltoids, promoting balanced shoulder development and posture improvement.

Target Muscles: Rear deltoids.

How to Perform: Sit on the pec deck machine with your chest against the pad and your elbows bent at around 90 degrees. Grasp the handles with your palms facing each other. Push the handles together by squeezing your rear deltoids and upper back muscles. Exhale as you squeeze and inhale as you return to the starting position. Focus on the contraction in your rear deltoids and avoid using your lower back to lift the weights.

Tips: Initiate the movement with your shoulder muscles, not your arms, to isolate the rear deltoids.

6. Barbell Overhead Press

Barbell Overhead Press

The barbell overhead press is a classic compound movement that engages the entire shoulder complex and enhances overall upper-body strength.

Target Muscles: Front deltoids, triceps.

How to Perform: Stand with your feet shoulder-width apart and hold a barbell at shoulder level with an overhand grip. Exhale as you press the barbell overhead, fully extending your arms. Inhale as you lower the barbell back down to shoulder level. Keep your core engaged and avoid leaning back excessively. This compound movement engages various shoulder muscles for overall development.

Tips: Keep your core tight and avoid arching your lower back; start with an appropriate weight for your strength level.

7. Upright Rows

Upright Rows

Upright rows target the lateral deltoids and traps, contributing to a wider shoulder appearance and improved upper back development.

Target Muscles: Lateral deltoids, traps.

How to Perform: Hold a barbell or dumbbell with an overhand grip, hands slightly narrower than shoulder-width apart. Stand with your torso upright and elbows slightly bent. Lift the weights by raising your elbows towards the ceiling, keeping them higher than your hands. Exhale as you lift and inhale as you lower the weights. Keep the motion controlled and avoid using your lower back to swing the weights.

Tips: Be cautious with heavy weights, as improper form can strain the shoulder joint; focus on muscle contraction during the lift.


Incorporating these exercises into your shoulder workout routine can provide a well-rounded approach to achieving balanced and impressive shoulder muscles. Remember to maintain proper form, progressively increase weights, and listen to your body for optimal results.

Cbum Shoulder Workout Routine

The Cbum shoulder workout routine places a strong emphasis on balanced muscle development, targeting all three heads of the deltoids – front (anterior), side (lateral), and rear (posterior). This comprehensive approach ensures that your shoulders not only look impressive but also function optimally, enhancing your overall strength and posture.

Exercise 1: Standing Lateral Raise Machine

  • Warm-up: 1-2 sets of light lateral raises
  • Working Sets: 4 sets x 12-15 reps
  • Rest: 60-90 seconds between sets

Exercise 2: Seated Dumbbell Shoulder Press

  • Warm-up: 1-2 sets of light shoulder presses
  • Working Sets: 4 sets x 8-10 reps
  • Rest: 90 seconds between sets

Exercise 3: Machine Shoulder Press

  • Working Sets: 3 sets x 10-12 reps
  • Rest: 60-75 seconds between sets

Exercise 4: Leaning Dumbbell Lateral Raise

  • Working Sets: 3 sets x 12-15 reps
  • Rest: 45-60 seconds between sets

Exercise 5: Reverse Pec Deck Fly

  • Working Sets: 3 sets x 12-15 reps
  • Rest: 45-60 seconds between sets

Exercise 6: Barbell Overhead Press

  • Warm-up: 1-2 sets of light overhead presses
  • Working Sets: 4 sets x 6-8 reps
  • Rest: 90 seconds between sets

Exercise 7: Upright Rows

  • Working Sets: 3 sets x 10-12 reps
  • Rest: 60-75 seconds between sets

Cbum’s Training Split and Frequency

Chris Bumstead uses a 5-day training split, which means he trains each muscle group once per week. This is a popular training split among bodybuilders because it allows them to focus on each muscle group and give it enough time to recover.

Here is a breakdown of Chris Bumstead’s training split:

Day 1: Chest

  • Bench press
  • Incline dumbbell press
  • Decline dumbbell press
  • Cable flyes
  • Triceps pushdowns

Day 2: Back

  • Pull-ups
  • Barbell rows
  • Seated cable rows
  • Lat pulldowns
  • Bicep curls

Day 3: Legs

  • Squats
  • Leg press
  • Leg extensions
  • Hamstring curls
  • Calf raises

Day 4: Shoulders and Triceps

  • Dumbbell shoulder press
  • Lateral raises
  • Face pulls
  • Dips
  • Skull crushers

Day 5: Rest

Bumstead also does cardio on most days, usually for 30 minutes after his weightlifting workout.


It is important to note that Chris Bumstead is a professional bodybuilder and his training split is tailored to his individual needs and goals. If you are new to weightlifting, it is a good idea to start with a less intense training split and gradually increase the frequency and intensity of your workouts as you get stronger.

Here are some of the benefits of using a 5-day training split:

  • It allows you to focus on each muscle group and give it enough time to recover.
  • It can help you build muscle mass and strength more effectively.
  • It can help you improve your overall fitness and performance.

If you are considering using a 5-day training split, it is important to talk to your doctor or a certified personal trainer to make sure it is right for you.

Nutrition: Fueling Shoulder Gains

Nutrition plays an important role in building and maintaining shoulder muscles. When you eat a healthy diet, you provide your body with the nutrients it needs to repair and rebuild muscle tissue.

Here are some of the nutrients that are essential for shoulder growth:

  • Protein: Protein is the building block of muscle tissue. You need to consume enough protein each day to help your muscles grow and repair. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, and beans.
  • Carbohydrates: Carbohydrates provide your body with energy. You need to consume enough carbohydrates each day to fuel your workouts and help you recover. Good sources of carbohydrates include whole grains, fruits, and vegetables.
  • Fats: Fats are essential for many bodily functions, including hormone production and cell growth. You need to consume some fat each day, but it is important to choose healthy fats, such as those found in avocados, nuts, and seeds.
  • Vitamins and minerals: Vitamins and minerals are essential for many bodily functions, including muscle growth and repair. Some of the vitamins and minerals that are important for shoulder growth include vitamin D, calcium, magnesium, and zinc.

In addition to eating a healthy diet, it is also important to stay hydrated. When you are dehydrated, your body cannot function properly and your muscles will not be able to recover as effectively. Make sure to drink plenty of water throughout the day, especially before, during, and after your workouts.


If you are looking to maximize your shoulder growth, it is important to focus on both your training and your nutrition. By eating a healthy diet and staying hydrated, you can provide your body with the nutrients it needs to build and maintain strong, healthy shoulders.

Here are some specific dietary tips for maximizing shoulder gains:

  • Eat protein with every meal and snack. Aim for 0.8 grams of protein per pound of body weight each day.
  • Choose lean protein sources, such as chicken, fish, beans, and tofu.
  • Include complex carbohydrates in your diet. These carbohydrates will provide your body with sustained energy throughout the day.
  • Eat plenty of fruits and vegetables. These foods are packed with vitamins, minerals, and antioxidants that are essential for muscle growth and repair.
  • Limit your intake of processed foods, sugary drinks, and unhealthy fats. These foods can contribute to weight gain and inflammation, which can hinder muscle growth.

By following these dietary tips, you can give your shoulders the nutrients they need to grow and develop.

Fine-Tuning Your Shoulder Workout: Tips for Success

Here are some tips for fine-tuning your shoulder workout for success:

  • Choose the right exercises. There are many different exercises that you can do to target your shoulders. Some of the most effective exercises include:
    • Dumbbell shoulder press
    • Lateral raises
    • Front raises
    • Bent-over lateral raises
    • Face pulls
    • Reverse flyes
    • Shrugs
  • Use the right weight. The weight that you use should be challenging but allow you to maintain good form. If you can’t do the full number of reps with good form, the weight is too heavy. If you can do the full number of reps with ease, the weight is too light.
  • Do the right number of sets and reps. The number of sets and reps that you do will depend on your fitness level and goals. A good starting point is 3 sets of 8-12 reps for each exercise.
  • Focus on form. It is more important to focus on form than weight when doing shoulder exercises. If you don’t use good form, you can injure your shoulders.
  • Listen to your body. If you feel pain, stop the exercise immediately. Don’t push yourself too hard.
  • Vary your workouts. It is important to vary your workouts to keep your muscles guessing and prevent boredom. You can do this by changing the exercises, sets, reps, and weights that you use.
  • Give your shoulders time to recover. Your shoulders need time to recover between workouts. Don’t train them too hard or too often.

Here are some additional tips:

  • Warm up before you start your workout with some light cardio and dynamic stretches.
  • Cool down afterward with some static stretches.
  • Eat a healthy diet that is rich in protein.
  • Get enough sleep.

Following these tips can help you fine-tune your shoulder workout for success. With hard work and dedication, you can build strong, healthy shoulders.


Q1: How often should I perform the Cbum shoulder workout?

Ans: For optimal results, Cbum recommends incorporating his shoulder workout routine into your weekly regimen twice a week. This frequency allows for sufficient stimulation and recovery, promoting steady progress in shoulder development.

Q2: Can beginners follow this routine?

Ans: While the Cbum shoulder workout routine is designed with intermediate to advanced lifters in mind, beginners can still benefit from it. If you’re new to weightlifting, consider starting with lighter weights and focusing on proper form. As your strength and familiarity with the exercises improve, you can gradually increase the intensity.

Q3: What sets Cbum’s shoulder workout apart from others?

Ans: What distinguishes the Cbum shoulder workout routine is its comprehensive approach to shoulder development. Cbum emphasizes a combination of compound and isolation exercises that target all aspects of the deltoids. This balanced approach ensures not only overall shoulder strength but also aesthetics, contributing to a well-rounded physique.

Q4: Should I lift heavy weights during this workout?

Ans: While progressive overload is important for muscle growth, it’s equally essential to prioritize proper form and technique. Gradually increasing weights over time is recommended, but never at the expense of sacrificing form. Lifting heavy weights with improper form can lead to injuries. Focus on controlled movements and gradually challenge yourself as your strength improves.

Q5: Can I modify the routine to fit my schedule?

Ans: Absolutely. While sticking to the recommended routine is beneficial, flexibility is key to long-term success. If your schedule or circumstances require adjustments, you can modify the workout days or exercises while maintaining the overall structure and principles of the routine.

Q6: How long should each workout session last?

Ans: On average, a Cbum shoulder workout session may last around 60 to 75 minutes. This includes warm-up sets, working sets, and cool-down stretches. However, individual workout durations can vary based on factors like rest intervals, exercise intensity, and personal preferences.

Q7: Can I combine the Cbum shoulder workout with other muscle groups on the same day?

Ans: Cbum’s routine focuses exclusively on shoulder development. While it’s possible to combine it with other muscle groups, such as the chest or back, it’s important to ensure that you’re not overloading yourself with too much volume in a single workout. If you choose to combine muscle groups, be mindful of your overall workout intensity and recovery needs.

Q8: Are there any alternatives to the recommended exercises in the routine?

Ans: While the core exercises in the Cbum shoulder workout routine have been specifically selected for their effectiveness, there are alternative exercises that can target similar muscle groups. For example, if you find barbell shoulder presses challenging due to any reason, you can opt for dumbbell shoulder presses as an alternative.


In conclusion, the Cbum shoulder workout routine is a comprehensive and effective approach to developing impressive shoulder muscles that not only enhance your physique but also contribute to overall strength and functionality. By following Chris Bumstead’s carefully designed routine, you can target all aspects of the deltoids – front, lateral, and rear – resulting in a well-rounded and balanced shoulder development.

The key to success lies in consistency and dedication. By incorporating a mix of compound and isolation exercises, you provide your shoulders with the necessary stimulus for growth and definition. Remember, Rome wasn’t built in a day, and neither are perfectly sculpted shoulders. Progress may take time, but the results will be worth the effort.

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