Surging Men’s Open talent Nick Walker is hoping to clinch bodybuilding’s greatest honor this October. Taking to his YouTube channel, Walker smashed a push day chest and shoulders workout 17 weeks before the 2024 Mr. Olympia contest.
With an unfortunate end to his bodybuilding season in 2023 due to a hamstring and calf tear, Nick Walker is seeking a triumphant comeback. After the 2024 New York Pro, it is safe to say he is off to a good start. Walker brought muscle fullness and symmetry that overwhelmed his fellow competitors and he not only secured the win but also earned his qualification for the Mr. Olympia stage.
With numerous contenders in the Men’s Open, Nick Walker has his work cut out for him if he intends to earn the prestigious Mr. Olympia title. Not only will he go up against bodybuilding knockouts like Hadi Choopan and Derek Lunsford, but also up-and-comers like Martin Fitzwater who is looking for revenge after their close encounter at the New York Pro.
Nick Walker Back in Florida for 2024 Mr. Olympia Prep, Shares Brutal Chest and Shoulders Workout
Nick Walker is more determined than ever to bring his best look to the Mr. Olympia stage and earn the win. In a recent YouTube video, Walker shared a push day chest and shoulders workout 17 weeks before the contest.
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Walker’s Chest and Shoulder Workout
- Incline Smith Machine Bench Press
- Machine Vertical Chest Press Nautilus
- Incline Fly Machine
- Standing Lateral Raise Machine
- Machine Shoulder Press
- Dumbbell Lateral Raise
- Cable Incline Pushdown
- Machine Overhead Tricep Extensions
- Dips – Finisher
Before the training session, Walker gave an update on his prep for the 2024 Mr. Olympia. He has decided to leave New Jersey and stay in Florida, near his coach, Matt Jansen, for the upcoming contest.
“After New York, me and Matt decided it would be really cool to train at the Raw Athletic Gym Club, be closer to him, and be in a better overall environment. Have him oversee the whole prep, have him keep an eye on me the whole time. I said yeah bro, let’s do it immediately.”
“We are little under 17 weeks out and the first workout we’re going to do today, is a push-day, Matt has me doing push pull legs. It’s kind of like push pull, then off legs, off, at the moment, I’ve been doing a two day on one day off, in a PPL-type fashion but I’m very excited for this prep.”
Incline Smith Machine Bench Press
Walker kicked off the workout with 315 pounds on the incline Smith machine bench press.
“Felt moderate, but I don’t want to go crazy. So, we’ll do a couple of reps with 315 here and then this will probably be my work set. I’d like to hit probably 8-10 and start progressing from there.”
Machine Vertical Chest Press Nautilus
He adjusted the machine to ensure a better range of motion, taking his time before getting a ‘nasty pump.’
“We’ll move this up a little bit just so I can get a little deeper of a stretch,” adds Walker. “I’m not that flexible. Basically, the next exercise the flat Nautilus press, this is the O.G.”
“I always get nasty pumps,” said Walker.
Incline Fly Machine
For his final chest exercise, Walker performed a flye movement, taking his last set to failure.
“We’ll finish off the chest portion of the workout with a flye. Trying all the new equipment out here. I haven’t done this yet it seems like an incline fly. So I’m going to fuck with this and just see how it feels.”
“Last one we really took to the failure on that one. We got a good pump.”
Standing Lateral Raise Machine
According to Walker, his shoulder workout wouldn’t be complete without the side lateral raise machine.
“Every shoulder workout with side laterals, no matter what. Presses are wonderful but if you really want to create that wide wide look, side laterals.”
Machine Shoulder Press
To get the blood flowing in his shoulders, Walker hit the machine press.
“That was good. Now we’ll do another side lateral movement, probably dumbbells today, haven’t done dumbbells in a while.”
Dumbbell Lateral Raise
Walker performed sets of dumbbell lateral raises next, pushing his last set to failure with partial reps.
Cable Incline Pushdown
In addition to praising the Atlantis pushdown machine, Walker shared that all of his body parts get trained at least twice a week. Each time, he implements a different series of exercises.
“This Atlantis pushdown. Equipment-wise, listen I’m a big fan of Atlantis, New Tech, and Prime. I just find those brands to be the smoothest out of smooth. So I definitely want to capitalize on all that.”
“Everything [all body parts] get hit every four to five days. I do have a different workout for when I hit it again.”
Machine Overhead Tricep Extensions
‘The Mutant’ moved to machine overhead triceps extensions.
“This is a New Tech piece, very good piece. I actually use this all the time in Vegas. This is probably my favorite smoothest overhead extension piece.”
Dips – Finisher
To cap off a productive workout, Walker trained dips and revealed why he favors the assisted mechanism toward the end of his workouts.
“We’re going to finish off with some dips.”
“Normally after a push day, whatever day it is, I usually end with three sets of dips or three sets of push-ups, this one we’re going to do dips. I am using assisted here just because it’s at the end and honestly I want to make sure I get a strong contraction in the chest.”
Even after Nick Walker earned the victory at the 2024 New York Pro, many believe that he didn’t bring his best to the stage. This included IFBB Vice President Tyler Manion who broke down the event’s scorecards pose by pose. He revealed that while Nick Walker brought a good look, it wasn’t an all-time best package.
“I think Nick did a good job but not a great job of doing that. Again, on some of the poses, as we’re posing them through the prejudging and finals, it was getting lost just a little bit but at the end of the day, Nick came back to the finals much improved. I thought with better separation and conditioning than he was in the morning. At the end of the day, the overall muscularity is really hard to beat. Nick edges this pose out ever so slightly to make it 2-1.”
Additionally, bodybuilding legend Jay Cutler shared his thoughts after seeing Walker take the stage. Cutler believed Walker would ‘demolish’ the competition and that didn’t happen. Now, Jay Cutler is doubtful that Walker will be able to even make top three at the 2024 Mr. Olympia.
Regardless of what the bodybuilding community believes about his ability to win this October, Nick Walker has his eye on the prize. With just 17 weeks till the prestigious 2024 Mr. Olympia, Walker has ample time to hone his physique and fans can’t wait to see what he brings to the stage!
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