Nick Walker missed the opportunity to participate in the 2023 Mr. Olympia due to a hamstring unjust and a grade-1 calf tear. The New Jersey native was expected to present a tough challenge to Derek Lunsford and Hadi Choopan and his withdrawal disappointed many bodybuilding fans.
However, ‘The Mutant’ seems intent on winning the next show and resuming his quest for the Mr. Olympia title. The 29-year-old started the injury rehab immediately after pulling out of the 2023 Olympia. Recently, he shared his current back workout for the 2024 New York Pro.
Walker achieved top-five finishes at both of his previous Mr. Olympia appearances – in 2021 and 2022. He opined that the body of work was enough for him to get a special invite to compete at the 2024 Olympia. However, he decided to win a pro show to get his fourth Mr. Olympia qualification and not wait for the special invite.
The Mutant’s guest-posing appearance at the 2023 NPC High Roller Royale showed that he had done a great job at recovering from the hamstring injury. Nick Walker announced entry for the 2024 New York Pro in late January 2024. Back in 2021, Walker won the New York Pro to score the first professional bodybuilding victory of his career.
Nick Walker goes through a back workout
The 2024 New York Pro takes place on May 18, 2024. 15 weeks out of the show, Walker went through the first back day of his competition prep. The 2021 Arnold Classic winner clarified that he will be following the same back routine until the show but some exercises might differ based on the progress.
Walker’s back workout includes the following exercises:
| Exercise | Sets | Reps |
|---|---|---|
| Cable Straight Arm Lat Pulldown | 3 | 8 to 12 |
| Underhand Grip High Rows | 3 | 8 to 12 |
| T-Bar Rows | 3 | 8 to 12 |
| Seated Cable Rows | 3 | 8 to 12 |
| Bent Over One Arm Dumbbell Rows | 1 | 8 |
| Reverse Pec Deck Flyes | 3 | 8 to 12 |
| Rack Pulls | 1 | 6 to 8 |
| Banded Hyperextensions | 3 | 8 to 12 |
NOTE: Number of sets and reps based on visual observation of the video.
Cable Straight Arm Lat Pulldown
Nick Walker started the back workout with this isolation exercise to fire up the lats and performed a few sets to get the muscles warmed up and ready for the heavier compound movements that followed.
Underhand Grip High Rows
Unlike the traditional pulldown and horizontal rowing movements, high rows offer a unique angle of movement and help with complete development. The 2021 Arnold Classic winner next tackled high rows on the Hammer Strength machine.
T-Bar Rows
This strength and size-building movement followed next as Walker performed a few heavy sets and moved on to the next rowing exercise.
Seated Cable Rows
Walker got a few sets of seated cable rows under the belt to add more stimulus to his back muscles. Apart from building strength and muscle, seated rows are a great exercise to improve upper body posture.
Bent Over One Arm Dumbbell Rows
This was the first free-weight movement in Walker’s back workout. He tackled a heavy set of the exercise first and decided against doing the second as the contraction he got from the exercise provided enough stimulus.
Reverse Pec Deck Flyes
Like many bodybuilders, ‘The Mutant’ clubs his posterior deltoid work with back day. He prefers to do this exercise with high volume. Walker cranked out a few sets before advancing to the last lift.
Rack Pulls
Nick Walker added the last bit of stimulus to his back muscles with this variation of deadlifts. This was the last free-weight exercise of the day as he tackled a bodyweight movement with added resistance to finish the workout.
Banded Hyperextensions
The 2021 New York Pro winner wrapped up the training session with a few sets of banded hyperextensions to work the lower back.
Nick Walker has a huge task ahead as he prepares to qualify for the 2024 Olympia. He is not taking any of his competitors lightly and plans to walk away with a win at the 2024 New York Pro.
Watch the full workout video below, courtesy of Nick Walker YouTube channel:
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