When Classic Physique competitor Urs Kalecinski posed alongside the top five in his division at the 2021 Olympia, it was immediately noticeable that his back lagged compared to his opponents. The 24-year-old has taken it upon himself to develop this weak area and bring a complete package to the stage at the 2022 Olympia. Kalecinski is a German IFBB Pro bodybuilder that rose to prominence over the last couple of years with astonishing performances. He finished second at the 2021 Extreme Bodybuilding and Fitness Pro and won the 2021 Tampa Pro. Kalecinski surprised everyone by achieving a fourth place at the 2021 Olympia. In 2022, The Miracle Bear rode the momentum and secured third place at the 2022 Arnold Classic. He then won the 2022 Boston Pro and the 2022 Kuwait Classic Pro.
As a young competitor, Kalecinski is hungry for knowledge and tries to learn from everyone. He recently joined hands with none other than the 2021 Arnold Classic winner Nick Walker for a back workout. Walker is among the top Open division bodybuilders and one of the most dedicated workers in the gym. He will attempt to improve his standing at the 2022 Olympia after breaking into the top five at the 2021 Olympia. Here’s a detailed account of their back session
Urs Kalecinski and Nick Walker go through a back workout
Kalecinski shifted his Olympia training camp to Tampa, Florida from Germany in prep for the 2022 Olympia. This back workout was his first training session in the USA since making the transition. He headed to the MI40 gym after finishing his morning routine and downing a pre-workout supplement.
“I’m really looking forward to joining Nick’s training today because he knows all the machines there, he knows what works, and I can learn a lot from him!” Urs said.
Walker and Kalecinski then went on to crush a back workout. Since Walker was more familiar with the gym, he led the training session while The Miracle Bear followed suit.
One-Arm Lat Pulldown
Kalecinski and Walker started the workout with one-arm lat pulldown to target the lats and other upper back muscles. They performed the exercise on the Nautilus Xpload plate-loaded machine that has a swivel handle. This makes it easier to perform the exercise with neutral, reverse, and regular grip. The duo cranked out a few sets of this exercise unilaterally to focus on the target muscles.
Chest-Supported Prime T-Bar Row
While vertical pulls like the lat pulldown give you a wide back, the horizontal pulls/rowing exercises help build back thickness. T-Bar rows are one of the best exercises in this category and should be a part of your back routine for overall back development. It is an effective movement to improve upper body strength and works the lats, trapezius, teres major and minor, and infraspinatus muscles in the back. The T-bar rows also activate the posterior deltoid (shoulders), pectoralis major (chest), and brachialis (biceps) muscles.
“When it comes to the back… You know the back is really tricky. You can’t see it. So you’ve got to be very careful that you don’t go too heavy and you can’t feel f*** sh**…” Walker explained.
The duo took to the machine variation of this compound movement as Kalecinski jokingly advised ‘ego lifters’ to stay away from it.
Walker and Kalecinski performed a few sets of this exercise on the machine with different handle attachments and next took to a different rowing movement.
Plate-Loaded Machine Row
Kalecinski and Walker next targeted lower lats with this rowing exercise. The duo did four sets of rows on a plate-loaded machine to light up their lower lats. They maintained a 12-15 rep range with a 30-45 second rest after every set.
Seated Cable Row
This was the next compound movement in Walker and Kalecinski’s back workout. Seated cable rows are an excellent exercise to work the upper back muscles along with the lats. It also helps improve posture and protects the shoulders.
The duo intensified the training in this exercise and applied the FST-7 (Fascia Strength Training) training method. But instead of performing seven sets, they did five solid sets with 10 to 12 reps and took 30-second rest between sets.
“Loving it. Tons of fun, too. We have a similar mindset. Both of us have one goal, and it’s a lot of fun. This atmosphere is incredibly motivating…” Kalecinski said.
Straight-Arm Cable Pulldown
After a few intense sets of seated rows, the training partners next took to the straight-arm pulldown on a cable machine to work the lats, posterior deltoids, triceps, rhomboids, and teres major muscles. They performed a few sets of this movement with slow and controlled motion using a rope attachment.
Rack Pull
The rack pull is a deadlift variation that improves your pulling strength and can help improve your deadlift max. Kalecinski and Walker performed a few sets of this movement and went on to perform the finisher of the day.
Hyperextension
The bodybuilder duo wrapped up their back workout after the versatile movement that can potentially be performed anywhere. Hyperextensions primarily focus on the erector spinae and lower back muscles. However, they engage the entire posterior chain muscles like the glutes, hamstrings, and calves, but to a lesser degree than the lower back. Walker and Kalecinski did a few solid sets of this exercise and called it a day.
Kalecinski and Walker 2022 Olympia Back Workout
Overall, the workout included:
- One-Arm Lat Pulldown
- Chest-Supported Prime T-Bar Row
- Plate-Loaded Machine Row
- Seated Cable Row
- Straight-Arm Cable Pulldown
- Rack Pull
- Hyperextension
Urs Kalecinski and Nick Walker belong to the next generation of pro competitors. With strong performances in their careers so far, they have put themselves in a position where they can potentially capture the Olympia title in their respective divisions. Walker recently shared a physique update where he showed off his massively improved physique. Kalecinski has also taken giant leaps in terms of developing his physique. However, they have to maintain the intensity and focus until the Olympia returns to Las Vegas, NV, on Dec. 15, 2022.
You can watch the full workout video below, courtesy of Urs Kalecinski’s YouTube channel:
More back workouts
- 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
- Building the "Cobra Back": 3 Underused Row Variations for Unbelievable Thickness
- Chest and Back Superset Workout for More Mass in Less Time
- Ditch the Boring Lat Pulldowns — These 6 Body Weight Back Exercises Build a Wider V-Taper
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