Nick Walker Shares A Delt And Triceps Workout En Route To The 2022 Mr. Olympia

nick walker shoulder workout

Nick Walker Shares A Delt And Triceps Workout En Route To The 2022 Mr. Olympia

Open IFBB competitor Nick Walker catapulted to bodybuilding superstardom after profitable his Arnold Basic debut in 2021. He predicted a top-five putting on the 2021 Olympia and only a few weeks later he snagged the fifth spot behind Hunter Labrada at a present the place Mamdouh “Huge Ramy” Elssbiay gained his second straight title.

“The Mutant” lately parted methods together with his earlier coach Matt Jansen and is now working with Dominick Mutascio to carry a lights-out package deal to the 2022 Olympia, that’ll go down from December 16-18, in Las Vegas, Nevada.

Walker is ramping up his offseason coaching after a deload week and has been extremely energetic on his YouTube channel. The 27-year-old posted a delts, triceps workout, and chest workout on April 6, 2022, as a part of his street to the Olympia coaching collection. He was coaching at Busy Physique Health in Boca, Raton, Florida. triceps workout

Nick Walker Full Shoulders, Triceps, and Chest Exercise

We’ve included all the cable arm workout particulars from the session beneath.

Reverse Pec Pec

Walker at all times begins off his shoulder workouts with a rear delt motion and there’s a motive for that.

“I really feel like that’s probably the most uncared for physique half,” says the 2021 New York Professional winner. Many would agree that it’s frequent for these muscle tissues to not get the identical consideration in comparison with different areas. triceps workout

The reverse pec dec is a superb train for isolating the rear delts and due to how the machine is designed for use, it’s additionally a type of actions that simply feels proper. triceps workout


“The mutant” carried out a triple drop set the place you carry out a set, decrease the load, carry out one other set, then drop the load once more and do a 3rd set. nick walker shoulder workout

Standing Barbell Shoulder Press

Nick Walker went again to the uncooked fundamentals with the standing barbell press for his second shoulder train. He defined that it’s one of many actions he feels actually isolates the deltoids.

The barbell shoulder press primarily works the anterior (entrance) and medial (aspect) delts, nonetheless, it requires total-body energy and stabilization to carry out safely and successfully. You too can load up the load and actually problem your self to get stronger with a fundamental free weight compound carry.

Walker did one heavy set for 9 reps after which a 20-rep set. nick walker shoulder workout

Dumbbell Lateral Shoulder Elevate

The dumbbell lateral shoulder elevate and its variations could very nicely be the most well-liked sort of delt motion(s) for emphasizing the medial deltoids.

Walker did just a few units working as much as 50-pound dumbbells earlier than doing a double drop set and performing partial repetitions. nick walker shoulder workout

In the event you discover when he performs the train, his arms are positioned barely in entrance of his physique versus straight out to the perimeters. For some, this deactivates the entice involvement and is a extra snug technique to carry the dumbbells.

Cable One-Arm Lateral Shoulder Elevate

Shifting on to the single-arm model of the shoulder lateral elevate, Walker mentioned that he prefers these kind of actions over presses.

“I love to do a number of laterals in my shoulder routine moderately than urgent,” he elaborates. “I really feel like I’ve sufficiently big shoulders so now for me it’s simply repeatedly to construct them however sculpt them now greater than something.”

For this model, he selected to make use of the cable machine which provides a bonus over utilizing dumbbells as a result of the fixed pressure offered by the cables stretches the deltoids through the eccentric or detrimental portion of the motion.

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He carried out three units of 12-15 reps.

Smith Machine Shrug

Shrugs are among the finest exercises for overloading the trapezius muscle tissues close to the neck as a result of you may load up the bar with a number of weight. However the advantage of utilizing the Smith machine is that you just don’t need to steadiness the bar.

Walker used lifting straps throughout shrugs to assist him keep grip. He once more carried out three units of 12-15 reps.

Rear Delt Cable Fly 

Wrapping up shoulders, Walker completed with one other rear delt train —the cross cable rear delt fly for 3 units of 15-20 reps.

Cable Rope Triceps Pushdown 

The Mutant is understood to have a number of the greatest arms within the enterprise and his triceps workout are insane. Walker began off with the cable rope pushdown and carried out 3 units working as much as 20 reps.

The cable pushdown is nice for emphasizing the outer head of the triceps workout nevertheless it works all three heads.

Triceps Dip Machine

Up subsequent was the dip machine for triceps workout. Walker wasn’t certain the machine can be snug however he managed simply fantastic, though he joked he in all probability simply wouldn’t have the ability to get out of it.

Dips are general triceps workout motion that may actually pack mass onto the arms.

He used a pronated/overhand grip and did two working units incorporating rest-pause reps on the final set.

Overhead Triceps Extension Machine

To emphasise the lengthy head of the triceps workout which contributes lots to higher arm mass, Walker did two units with a drop set of the overhead triceps workout extension to essentially burn out the triceps workout de earlier than shifting on to chest.

Pec Dec/Chest Fly

In an effort to carry his chest up, he features a little chest work on his non-chest-focused days. He opted to do the pec dec/ machine chest fly to get stretch and deal with the contraction.


Walker did three units of 12-15 reps of this train.

Ab Elevate

The final train was an ab/leg elevate train for the midsection. He completed with three units of 15-20 reps.

Shoulder, Triceps, and Chest Exercise

Beneath are all the exercises from the workout plus the units and reps within the order carried out by Walker. Triceps workout

Notice: The units and reps listed beneath are pulled from Walker’s video. In the event you don’t see any numbers listed, we recommend performing 12-15 reps, which seems to be Walker’s most well-liked rep vary.

  • Reverse Pec Dec: Triple drop set
  • Standing Barbell Shoulder Press: 2 x 9, 20 reps
  • Dumbbell Lateral Shoulder Elevate: 1 x double drop set
  • Cable One-Arm Shoulder Lateral Elevate: 3 x 12-15 reps
  • Smith Machine Shrug: 3 x 12-15 reps
  • Rear Delt Cable Fly: 3 x 15-20 reps
  • Cable Rope Triceps Pushdown: 3 x 20 reps
  • Triceps Dip Machine: 2 units
  • Overhead Triceps Extension Machine: 2 units w/ drop set
  • Pec Dec/Chest Fly: 3 x 12-15 reps
  • Ab Elevate: 3 x 15-20 reps.

Wrapping Up

Nick Walker remains to be in his offseason however might be approaching the beginning of his 2022 Olympia prep very quickly.

As Walker talked about within the video, he lately weighed in at 300 kilos (136 kilograms), however dropped all the way down to 292 kilos (132.4 kilograms) and is feeling fairly good proper now. He’s presently following a two days on, someday off regime and it’s doing his physique good.

Featured Picture: Nick Walker on YouTube

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