The Open division of the IFBB Pro League features Nick Walker. He was a winner at the 2020 NPC North American Championships. He has competed at four pro shows in his career and never finished outside of the top five. Walker won the New York Pro after making his pro debut with a fourth place finish at the 2020 Chicago Pro. The Mutant won the Arnold Classic, the world’s second most prestigious body building competition. The NY Pro win gave Walker a direct qualification to the 2021.
After a busy competitive schedule in 2021, he took a break to focus on making gains. The Mutant is going to pose in his trunks at the OLYMPIC. In August, he began his competition preparation. He went through a back workout under Dom SuperSliced’s, also known as Dom’s, as a part of his competition preparation. He uploaded the video on his channel.
Nick Walker’s Back Workout
Single-arm lat pull-down on a plate-loaded machine
The latissimus dorsi is worked with single-arm lat pull-down. The perfect V-taper is due to the large muscle that helps with pulling actions. The lat pull-down is a compound overhead pulling movement that recruits several muscles.
Walker moved on to the next exercise after performing a few sets of this movement with moderate weights.
“I didn’t want to go too heavy. Just wanted to focus more on the stretch and contraction,” Walker said afterward.
Single-arm seated row on a plate-loaded machine
Walker has two exercises in his back routine. The upper back is most likely to be targeted by seated rows. It’s a good option for people who want to improve their posture. The Mutant was able to get a few sets of seated rows with the rest- pause method.
Seated row on the Prime plate-loaded machine
Walker went to sit on the machine. The resistance profile can be manipulated to target different areas of the exercise movement.
In the eccentric phase of the movement, the Mutant adjusted the machine. Walker did a triple drop set of seated rows with this setting and then did another exercise.
Rack pull
Walker had a back day agenda that included this variation. A majority of muscles in the upper and lower body are recruited during a rack pull. A power rack increases the starting position to just below knee level in the rack pull.
Walker did the top set of eight reps with four plates on either side of the bar. The Mutant had a set range of six to eight reps.
Straight-arm cable pull-down
Walker pulled the straight-arm cable. The lats are the main targets in this exercise. It also recruits the anterior deltoids. The 28-year-old performed three working sets of this exercise using a rope attachment and then took to the last exercise of the day.
Close-grip seated row
Walker used the D-bar handles to finish his back workout. The FST-7 was used by the Mutant for this exercise. Hany Rambod created the training principle. Seven is the number of sets to be performed for an exercise. Walker did several sets of the exercise with a 15-second rest between sets. The training session was done.
Nick Walker Back Workout
The workout was included.
Walker thinks he gets more focused on the competition day. It makes him work harder. He wants to shock the world with the results of the OLYMPIC.
“I think that’s what I’ve done my whole career and I think that’s what separates me from the rest. Being very obsessed, very OCD with certain things, being locked in when it’s time time to be… That’s what got me as far as I am, blocking out negativity, any BS I need to and just work my ass off and shock the world like I always do. That’s the game plan for this year,” Nick Walker said.
Walker is aware that the 2022 Mr. Olympia will be the most competitive battle in the foreseeable future. It is difficult to say who will win the Sandow when the competition returns to Las Vegas in December.
The full workout video can be watched here.
FacebookTwitterRedditFlipboardLinkedIn