Bodybuilders Nick Walker and Kamal Elgargni recently teamed up for a holistic back day workout. After taking the year off from competition to improve his physique, Walker recently began his 2022 Olympia prep. The event will take place from Dec. 15 to 18 in Las Vegas, NV. Noted for his astounding victories at the 2021 New York Pro and 2021 Arnold Classic, The Mutant has quickly emerged as a force to be reckoned with in the IFBB Pro League Open division. He will attempt to improve his standing at the 2022 Olympia from last year’s fifth-place finish.
On the other hand, the 50-year-old Libyan-British bodybuilder is one of the frontrunners in his respective division and could be a problem for the reigning champion Derek Lunsford if he decides to defend his title later this year at the Olympia.
The 2019 212 Olympia winner grabbed a lot of eyeballs recently when he decided to compete in the Open Pro division this year. Remarkably, the 50-year-old placed second in his Open division debut at the 2022 Tampa Pro and secured fourth place at the Texas Pro shortly after. He is gearing for a better showing at his next show—the Ronnie Coleman Classic.
The bodybuilder duo went through the back workout on Aug. 22, and the video of this session was uploaded on Nick Walker’s YouTube channel.
https://www.instagram.com/p/CfeukIFugBM/?utm_source=ig_web_copy_link
Nick Walker and Kamal Elgargni demolish their backs
One of the noticeable differences in this training session was the emphasis on plate-loaded machines instead of pin-loaded machines. Pin-loaded (selectorized) machines are space-efficient and provide the same benefits as plate-loaded machines. However, professional and advanced stage bodybuilders usually outgrow the maximum weight limit on these machines.
On the other hand, plate-loaded machines are difficult to outgrow as a large number of weight plates can be added to them. This could be one of the reasons why Walker and Elgargni chose them over selectorized machines in this workout.
Single-arm lat pull-down on a plate-loaded machine
Walker and Elgargni started their back workout with this compound movement. It is one of the most prominent overhead pulling exercises as it activates your back, shoulder, and arm muscles.
While speaking about the Mutant’s work ethic, the 50-year-old said:
“With this training and this focus, Nick Walker’s going to bring his best version ever this year. It’s because he wants to, and he has a powerful, strong mindset. He’s gonna do it,” Elgargni said.
Bent-over dumbbell row
Following the single-arm lat pull-down, the bodybuilder duo performed the bent-over dumbbell row to build muscle and strength. While it was Walker’s idea to incorporate this movement in the session, he jokingly admitted that he should have avoided the exercise on this particular day.
“It was my idea to do the dumbbell rows. I sadly wish we didn’t do it. Because after the dumbbell rows, I was pretty much fried…” The Mutant said.
Seated row on a plate-loaded machine
Walker and Elgargni next performed seated rows on the plate-loaded machine. They performed three sets each at a slow and steady pace.
Rack pull
Both competitors incorporated the progressive overload principle while performing the rack pull, increasing weight with each set. Elgargni finished the exercise with three sets, while The Mutant went ahead and performed an extra set to feel the burn.
Superset: Close grip lat pull-down on a plate-loaded machine and straight arm lat pull-down
This superset served as the finisher for Walker and Elgargni’s back workout. Supersets are an efficient way to do more work in a short period. Also, it results in an overall increased aerobic intensity due to short rest periods between sets. Neither man revealed the exact number of sets and rep range for this superset.
Walker and Elgargni Back Workout
Overall, the workout included:
- Plate-loaded single-arm lat pulldown: 3 sets of 15 reps
- Single-arm bent-over dumbbell row: 3 sets of 15 reps
- Plate-loaded seated row: 3 sets of 15 reps
- Rack pulls: Elgargni — 3 sets of 10 to 12 reps and Walker — 4 sets of 10 to 12 reps
- Superset: Close-grip lat pulldown on a plate-loaded machine and straight-arm lat pulldown
With the 2022 Olympia 16 weeks away, Elgargni and Walker are working towards the same goal but in different divisions.
Walker will go up against experienced veterans like the reigning champion Mamdouh ‘Big Ramy’ Elssbiay, Brandon Curry, and young gun Hunter Labrada to realize his dream of becoming Mr. Olympia. Elgargni—who has been there and done that—needs to fend off young and hungry lions like the reigning 212 Olympia champion Derek Lunsford and former champ Shaun Clarida. With all said and done, both Walker and Elgargni are giving their absolute best to turn the tables in December.
You can watch the back workout video here, courtesy of Nick Walker’s personal YouTube channel:
More related resources:
- 30-Minute Back Workout for a Bigger V-Taper: Width, Thickness, Strength
- Pre-Exhaust Supersets For Fast Gains: Your 4-Day Workout Plan
- The Back Training Mistakes That Are Wasting Your Time
- Chest and Back Superset Workout for More Mass in Less Time
- The Best Back Workouts for Achieving Greater Size and Strength
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