2021 Arnold Classic Champion Nick Walker is experiencing a in depth offseason getting ready for his return to the stage on the 2022 Mr. Olympia contest, scheduled for Dec. 16-18, 2022, in Las Vegas, NV. He’s centered on together with muscle mass, and the toughness good points that happen with that — sufficient to shoulder push 150-pound dumbbells.
People good points ended up on complete present within the YouTube video clip printed on Walker’s channel on Feb. 9, 2022. The virtually 300-pound Walker and his extra mature brother, Lou, took on a shoulders and biceps session within the Revive Health middle in Stuart, FL. As along with his different routines, Walker executed his reps along with his best kind attainable and took some units to failure. It highlighted a mix of machine and free weight actions. The session started on the 40-second mark within the video clip beneath:
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Standing Lateral Elevate Gear
The Walker brothers’ session started with aspect-delt education concentrating on width. The Cybex lateral elevate machine served that intent, preparing for the extra sophisticated exercise routines to look. The set handles and capability to lean from the chest pad minimized any ‘dishonest’ on selection. That positioning will assist isolate the lateral head of the deltoid far more than a dumbbell. Two units are confirmed on digicam forward of “The Mutant” pins the entire stack (205 kilos) for his main established.
Simply warming up.
6 reps have been demonstrated on digicam, however it’s not apparent how plenty of reps Walker carried out. His older brother, Lou, assisted on the final 4 reps. The previous North American bodybuilding winner then accomplished a double fall set, reaching failure just a few cases.
Seated Dumbbell Shoulder Push
The seated dumbbell shoulder press was the to start out with compound exercise of the session, and Nick started with 60-pound dumbbells. The complete units aren’t confirmed for this work out, however Walker generally performs 10-15 reps, and typically extra, for many units. Along with his brother taking turns in regarding, the IFBB Professional went as much as 90-pound dumbbells, adopted by 120-pound dumbbells. Instantly after 10 reps with the 120s, Walker dropped them, proclaiming the dumbbells as “gentle.” The 140s ended up up subsequent.
I wish to strap up for this only one.
Walker place on his weightlifting belt, and Lou aided him put the suitable dumbbell to the organising place, while Nick took therapy of the left an individual. Quickly after 10 reps, Walker was achieved with that established.
I felt that an individual. I’m having strong.
Walker determined to up the physique weight when extra to the 150-pound dumbbells for his closing established. He skilled two guys help him get the weights to the beginning off place. Walker scored 6 reps, along with his brother recognizing him. 150-pound dumbbell shoulder presses aren’t widespread in bodybuilding. For comparability, 8-time Mr. Olympia Ronnie Coleman carried out 160-pound presses for six reps in his 2003 movie, “The Value of Redemption.” Walker in a while said that he and his brother did a 20-rep burnout set, however it wasn’t demonstrated.
Machine Shoulder Push
With 3 45-pound plates on the middle sleeve of the Key shoulder push machine, Walker achieved 10 reps on digital digicam with three-next negatives. He further a 45-pound plate on each facet for the following set. The ultimate established included an superior technique — the Prime gadget has three numerous sleeves for physique weight plates as an alternative of the way more widespread two sleeves, rising the rigidity by the use of the entire assortment of movement. Walker diminished the surplus weight to 2 45s per side, shifting them from only one sleeve to a different:
Ten reps (center), ten reps (main), 10 reps (backside). It’s prone to hit nearly each resistance pattern.
Walker carried out all 30 complete reps and extra partial reps on the cease. Lou did the same.
Rear Cable Flyes & Dumbbell Lateral Raises
Rear cable flyes goal the rear delts. Walker held the cable itself as an alternative of constructing use of an attachment. Elements of Walker’s units ended up demonstrated, however the weight was not proven on digicam. They shift again once more facet-delt educating, this time with dumbbell lateral raises. Walker began with 35-pound dumbbells, adopted by 40s. The start extra weight for his third set was not proven, however he carried out an extra drop set and closed with one other set with pressured reps with 30s.
Kaz Cope with Cable Curls & Hammer Curls
Walker achieved cable curls making use of Kaz handles, similar to what fellow IFBB Professional Brett Wilkin utilized in his present arm work out. As a substitute of curling straight up, Walker curled the handles to the middle of his system.
Hammer curls intention on the brachialis as properly because the biceps. The skilled bodybuilder started with 40-pound dumbbells. The burden employed on the subsequent established was not crystal clear. On the third established, Walker trapped with the 40s and carried out a fast relaxation-pause following attaining failure.
[Related: 7-Time Mr. Olympia Phil Heath Shares His Chest and Shoulder Workout]
Pattern Nick Walker Shoulders and Biceps Train session
- Standing Lateral Elevate Machine — 3 x 10-15, Drop Set to Failure on Closing Established
- Seated Dumbbell Push — 3 x 10-12, 1 x 6, 1 x 20
- Rear Cable Flyes — 2 x 10-12, 1 Drop Set
- Prime Shoulder Press — 1 x 10, 1 Leisure-Pause Established, 1 x 30 Full Reps with Plates Moved
- Dumbbell Lateral Elevate — 2 x 10-12, 1 Fall Set
- Cable Curls — 2 x 10-12
- Hammer Curls — 2 x 10-12, 1 x 20
Walker goals to strengthen on his 2021 Olympia physique — which acquired him a debut fifth-area finish — this offseason. Must the 27-calendar year-old acquire the 2022 Olympia, he can be the to start out with male lower than the age of 30 to accumulate the title as a result of Lee Haney received his fifth Olympia in 1988 on the age of 29.
Highlighted Image: @nick_walker39 on Instagram