Nick Walker recently uploaded a video to his Youtube channel "Nick Walker" to celebrate receiving his 100,000 subscribers plaque by releasing a brutal back workout that included a few hamstring exercises. Walker is looking massive these days. As he continues to releases quality content on his social media we can see his fan base continue to grow.
Nick Walker's Back Workout
Nick Walker has an impressive back and has put on a ton of thickness and width over the past few years. Here's a look at a back workout that helped get him to where he is now.
Wide Grip Lat Pulldowns
Nick says he uses lat pulldowns to warm up and stretch out the lats. He can be seen using lighter weights and higher reps, pausing slightly at the bottom and focusing on the stretch in the lats at the top of the movement. Many bodybuilders use straps, so they don't have to focus on their grip while performing exercises like this. On the last set, Nick has his partner give him some assistance towards the end to get a better pump. At the end of the video, he says he does 2-3 working sets with a couple of dropsets.
Reverse Grip Machine Pulldown
Nick continues to work his lats to keep them fired and loose by adding this variation into the workout. In each rep, Nick can be seen slowing down the movement during the eccentric part and then pulling down quickly. To help isolate the movement even further, he does one side at a time. Nick's partner can be seen assisting the weight down towards the end of each set; weight seems to be moderately heavy, with reps being in the 10-15 range for the 3 working sets he did.
Chest Supported T-bar Row
Nick claims this exercise is one of his favorites because this is what helped develop his back the most. Chest supported rows are often one of the favorite back exercises for bodybuilders. In each rep, Nick can be seen slowing down the movement during the eccentric part and then pulling quickly back up. He completes two hard sets of 12 reps.
Machine Pullover
This is his final exercise for the back; he wants to finish with a nice squeeze at the bottom of the lift and a great stretch at the top to really pump up his back. He completed 3 working sets with 10-12 reps to wrap up his back workout.
Nick Walker Hamstring Workout
Walker moves on to finish up his workout with a few hamstring exercises. Today's gym session was all about the posterior muscles.
Stiff-legged Deadlift
Each rep of the straight leg deadlifts Nick can be seen slowing down the movement, going down, and then pulling quickly back up. He worked up to his working weight with a couple of warmup sets and then did two working sets with 10-12 reps.
Seated Leg Curl
This is Nick's favorite hamstring exercise. Reps were completed with a pause at the bottom, and a going back up is slow and under control. He finishes with 2-3 working sets with 10-12 reps to close out the workout.
Sample Nick Walker Back & Hamstring Workout
Here is a quick sample workout you can do inspired by Nick's back and hamstring workout in this video. The purpose of your buildup sets is to warmup the muscles so that they're ready for the working sets' heavier loads.
- Wide Grip Lat Pulldowns: 1-2 buildup sets, 2-3 working sets x 10-12 reps (the last set do as a dropset)
- Reverse Grip Machine Pulldown: 3 sets x 10-15 reps
- T-Bar Row: 1-2 buildup sets (till working weight), 2 working sets x 12 reps
- Cable Pullovers: 3 sets x 12 reps
- Dumbbell Stiff-legged Deadlifts: 2-3 buildup sets, 2 working sets x 10-12 reps
- Seated Leg Curls: 3 sets x 10-12 reps
Note: Rests between sets 1-2 minutes.
WHO IS NICK WALKER?
Nick Walker, "The Mutant," is a professional bodybuilder within the Open division from the United States. Some of his notable accomplishments include winning first place at the 2021 Arnold Classic, the world's second most prestigious bodybuilding, and fitness event. Nick only turned Pro in 2021 after winning the 2020 NPC North American Championships.
On September 25, 2021, Walker made history by winning the Arnold Classic Ohio, known as one of the world's biggest bodybuilding and fitness competitions, behind the Olympia, of course.
He even predicted he would place top-five in his Olympia debut; Nick ended up calling it correctly and finished fifth. Nick has several sponsors, including Revive Supplements, Raw Nutrition, YoungLA, and Made2Macro. As a young man, he has accomplished great things and plans on chasing that first place Olympia win next.
CLOSING THOUGHTS
You can see Walker's determination in his workouts. He might give Big Ramy a run for his money this year if he keeps at it. 2022 is looking like a competitive year for the sport's biggest guys.
This is a killer workout, so if you try it, make sure to let us know down below what you think of it!
Kiel DiGiovanni
Author