Nick Walker missed the opportunity to participate in the 2023 Mr. Olympia due to a hamstring injury and a grade-1 calf tear. Also, his absence disappointed many bodybuilding fans who anticipated a tough challenge to Derek Lunsford and Hadi Choopan. However, ‘The Mutant’ remains resolute in his quest for the Mr. Olympia title, immediately starting injury rehabilitation after withdrawing from the 2023 Olympia. Recently, Walker shared his current back workout for the 2024 New York Pro, signaling his determination to return to peak form.
Walker’s absence from the Olympia stage in 2023 was notable, given his previous top-five finishes in 2021 and 2022. Moreover, despite missing the Olympia, he believes his body of work warrants a special invite for the 2024 competition. Nonetheless, Walker has opted to secure his fourth Mr. Olympia qualification by winning a pro show instead.
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The Mutant’s appearance at the 2023 NPC High Roller Royale demonstrated his progress in recovering from his injuries. With his entry into the 2024 New York Pro, Walker aims to replicate his success from 2021, where he secured his first professional bodybuilding victory.
Nick Walker Shares Back Workout Routine for 2024 New York Pro
As Nick Walker prepares for the 2024 New York Pro, he recently divulged details of his back workout regimen. With the competition just 15 weeks away, Walker embarked on his initial back day of preparation. He clarified that while he plans to maintain consistency in his routine leading up to the event, adjustments may be made based on his progress.
Here is the roster for Walker’s back workout:
- Cable Straight Arm Lat Pulldown: 3 sets, 8 to 12 reps
- Underhand Grip High Rows: 3 sets, 8 to 12 reps
- T-Bar Rows: 3 sets, 8 to 12 reps
- Seated Cable Rows: 3 sets, 8 to 12 reps
- Bent Over One Arm Dumbbell Rows: 1 set, 8 reps
- Reverse Pec Deck Flyes: 3 sets, 8 to 12 reps
- Rack Pulls: 1 set, 6 to 8 reps
- Banded Hyperextensions: 3 sets, 8 to 12 reps
Please note: The number of sets and reps is based on visual observation of the video.
Here’s the breakdown of Nick Walker’s back workout:
- Cable Straight Arm Lat Pulldown:
- Walker initiated his routine with this isolation exercise to activate the lats, preparing them for heavier compound movements later on.
- Underhand Grip High Rows:
- Moving away from conventional pulldowns, Walker opted for high rows to target different angles, aiming for complete muscle development.
- T-Bar Rows:
- Transitioning to a strength-building movement, Walker focused on heavy sets of T-Bar Rows to further engage his back muscles.
- Seated Cable Rows:
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- Adding more variety to his routine, Walker incorporated seated cable rows to provide additional stimulus and enhance upper body posture.
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- Bent Over One Arm Dumbbell Rows:
- Introducing free-weight exercises, Walker performed heavy sets of this movement, opting to maximize contraction for sufficient stimulation.
- Reverse Pec Deck Flyes:
- Targeting the posterior deltoids, Walker integrated high-volume sets of reverse pec deck flyes, complementing his back workout.
- Rack Pulls:
- Concluding with rack pulls, Walker employed this variation of deadlifts to further challenge his back muscles, completing his free-weight exercises.
- Banded Hyperextensions:
- Wrapping up his session, Walker concluded with banded hyperextensions to effectively work his lower back muscles.
As Walker gears up for the 2024 Olympia qualification, his rigorous training regimen and focused approach underscore his determination to secure victory at the upcoming 2024 New York Pro.
View the full back workout on Nick Walker’s YouTube channel:
Overview
Nick Walker, a notable figure in bodybuilding, missed the 2023 Mr. Olympia due to injury. Despite this setback, he’s determined to regain top form. Walker Sharing his rigorous back workout routine for the 2024 New York Pro, he demonstrates his commitment to securing victory and qualifying for the Olympia.
Featured Image @Nick Walker (Youtube)
