Back and biceps training by Nick Walker

One of the promising young bodybuilders who could eventually become the main face of bodybuilding is Nick Walker. He experienced his first participation in the Olympia earlier this year, qualifying for it from the Arnold Classic and New York Pro, where he took first place. Despite this being Nick's first time at the Olympia this year, he was able to take an amazing fifth place at the mega show, qualifying him directly for the 2022 Olympia. This also gives him plenty of time to focus on his preparation so that he can work on his weaknesses.

Nick Walker | Arnold Classic 2021

Recently, this great young bodybuilder posted on his social networks a back and biceps workout, which we will look at today.

Back training

1. Lat Pull-downs - Overhead pulley pull-downs

The first exercise that Nick started his back workout with was pulling the upper pulley down with a one second pause under the pecs. Nick pointed out that many exercisers think that the more weight they can pull down, the stronger they will get. However, Nick revealed that he definitely agrees with heavy weight exercises, but not at the expense of technique and that the weight should still be controlled by the exerciser.

2. Dual bent over dumbbell row - Single arm pull-ups in front of the body

The next exercise Nick used to work his back was single arm dumbbell overhead dumbbell pull-ups. For this exercise, Nick revealed that it is classically done with the axle, however if you use the one-arm dumbbells, you can get your elbows further back and achieve more contraction.

View this post on Instagram

A post shared by Nick "the Mutant" Walker (@nick_walker39)

3. Smith machine deadlift - Deadlift in multipress

In order to achieve the correct contraction even with the deadlift in the multipress, Walker did not train with such a high weight to control his technique and correct blade position.

4. Humblers - Front Lunge Machine Pull-ups

This exercise is usually performed by Nick in second place during back workouts, but this time he moved it up to fifth place. Walker loaded a 25lb disc on each side of the machine, which he was able to do 6-8 reps with in three sets.

5. Assisted machine assistedpush-ups and pull-ups

The last exercises for the back were assisted push-ups and machine pullovers.

Biceps training

1. Pull-ups on lower pulleys

During the lifts on the bottom pulleys, Nick performed 12-15 sets to failure.

2.Lifts with EZ bar

During this exercise, Nick performed the first half of the exercise first, followed by the second half, before doing the full range of motion.

3. Hammer lifts

The last exercise Nick used to finish his workout was hammer raises with the one-arm dumbbells.

Source: instagram, Youtube