Nick Walker is ready to silence the naysayers and shock the world at the sport’s greatest gathering next month. Taking to his YouTube channel on September 26, 2024, Walker pushed the limits of his strength during 2024 Olympia preparations with a grueling chest workout.
Fans have watched ‘The Mutant’ come into his own within the intensely competitive Men’s Open division. He injured his calf and hamstring which prevented him from battling at the last Mr. Olympia contest in 2023. Instead, he watched from the sidelines as Derek Lunsford was crowned the sport’s first two-division Mr. Olympia winner.
Nick Walker Pushes Through Hardcore Chest Workout 3 Weeks From 2024 Mr. Olympia
He got back into the winning column thanks to a huge victory at the 2024 New York Pro. But it wasn’t a clear-cut triumph like he and many of his fans expected. He was pushed by surging Open threat Martin Fitzwater though he still managed to pull off the big win. Even though Walker has been counted out of predictions by fans and bodybuilding veterans, he’s not letting the doubt creep into his mind.
With his sights set on winning the 2024 Mr. Olympia, Nick Walker recently walked through an intense chest day workout, where he tested the limits of his strength as he prepares to take the stage this October 10-13.
Walker’s Chest Day Workout
- Incline Machine Chest Press
- Decline Chest Press Machine
- Flat Chest Press Machine
- Incline Chest Fly Machine
- Machine Preacher Curl
- Standing Hammer Dumbbell Curl
- Standing Dumbbell Lateral Fly
- Machine Assisted Dips
Incline Machine Chest Press
At this point in prep, Walker admits his smile has faded, and he’s laser focused on performing each exercise with maximum intensity.
“There probably won’t be much talking today. I’ll probably just be in the zone making the best of these workouts and that’s going to be that. You get to a point where the smile fades out a little bit and it’s just let me get this workout in as hard as I can get it in and go home.”
“This is the fun part but this is also — it’s time to really grind hard now,” Walker said.
While he still uses free weights, machines made up most of his latest workout.
“I still use free weights but not so often. To be honest, for the upper chest, I feel this more than I feel free weight. This fucking feels good.”
Decline Chest Press Machine
He moved into the decline chest press machine next, where he prioritized tight squeezes with heavy weight.
“Probably won’t need to go much heavier than that. Being this close, I still want to push weight but I also want to make sure that I’m squeezing the muscle really fucking hard, really getting all that blood in there, really making sure I’m squeezing, trying to get out all the detail. We went pretty heavy on the first one so here, we’ll still go heavy.”
Flat Chest Press Machine
Walker likes to switch up his workouts so movements don’t become stale.
“As far as coming in here and doing the same movement day after day… listen, I’ll get bored. That’s just facts.”
Incline Chest Fly Machine
Since he went heavy on the decline chest press machine, he opted for lighter weights with the incline chest fly machine.
“Normally, something you want to go a touch heavier on, so you want to get let’s just say anywhere on the first set 8-10 reps, then on the first drop, you’ll rest 15-20 seconds give or take, you want to get at least 3-4. Then you rest again, 15-20 seconds, then you want to get at least 2-3 and then you’re done.”
Machine Preacher Curl
Walker kept focused throughout the workout, performing controlled repetitions on the machine preacher curl next.
Standing Hammer Dumbbell Curl
Using 40-pound dumbbells, ‘The Mutant’ attacked standing hammer dumbbell curls to maximize his pump.
“Biceps done. One shoulder movement, you guys know that. Going to do dumbbell side laterals.”
Standing Dumbbell Lateral Fly
During standing dumbbell lateral flyes, he mentioned that his waist is shrinking, which has been one of his main criticisms from fans and bodybuilding veterans watching from afar.
“Three or four sets, 12-15 reps, nothing crazy, not until failure. Just want to put some blood in there,” said Walker. “I know my waist is shrinking. These shorts are getting too big.”
Machine Assisted Dips
He finished off the workout with machine assisted dips, and mentioned that he’s happy with where his physique is at three weeks before the show.
“We are a little under three weeks now. Things are moving and grooving. Matt’s happy with where I’m at, I’m happy with where I’m at so we’ll be ready.”
Walker faces a massive challenge if he hopes to walk away as the 19th man to hold the Sandow trophy, which will be dipped in gold this year in celebration of the organization’s 60th anniversary. He’ll have to defeat Lunsford, Hadi Choopan, Samson Dauda, Andrew Jacked, and many others if he hopes to become the number one bodybuilder in the world.
His side shots and freaky density could spell trouble for the lineup. Walker has powerful stage presence and knows how to draw a crowd in. Should he present dry conditioning with the perfect combination of fullness, there is no reason why he couldn’t capture the prestigious honor. However, he has to make sure his lower body can stand up against the best which is a tall task considering his past injury.
Judging by his latest chest training session, Walker is firing on all cylinders but is making sure to approach his training in a calculated manner. Don’t miss his attempt at earning gold at the 2024 Mr. Olympia contest next month!
RELATED: Fueling the Mutant: Nick Walker’s Nutrition and Supplement Strategy for 2024 Mr. Olympia
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