2021 classic arnold Champion nick walker is enjoying a long off season preparing for his return to the stage 2022 Mr Olympia Contestscheduled from December 16 to 18, 2022, in The Vegas, Nevada. he is focused on adding muscleand the strength gains that come with it – enough do 150 pound dumbbell shoulder press.
Those gains were on full display in the YouTube video posted to Walker’s channel on February 9, 2022. The nearly 300-pound Walker and his older brother, Lou, took on a back Y biceps session at the Revive Gym in Stuart, Florida. As with his other workouts, Walker executed his reps in the best possible shape and missed a few sets. He featured a combination of machine Y free weight movements The session began at the 40-second mark in the following video:
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Standing Lateral Raise Machine
The Walker brothers’ session began with a lateral deltoid workout focusing on the width. The Cybex side lifting machine served that purpose, preparing for more challenging exercises to come. Fixed handles and the ability to rest against the chest pad minimized any form “cheating”. That positioning helps isolate the lateral head of the deltoid more than a dumbbell. Two outfits are shown on camera before “The Mutant” pins the full stack (205 pounds) for his top outfit.
Just warming up.
Six reps were shown on camera, but it’s unclear how many reps Walker performed. His older brother Lou helped out for the last four reps. previous North American bodybuilding champion then completed a double drop setreaching failure three times.
Seated Dumbbell Shoulder Press
The seated dumbbell shoulder press was the first compound exercise of the session, and Nick started with 60-pound dumbbells. Full sets for this exercise aren’t shown, but Walker typically performs 10 to 15 reps, and sometimes more, for most sets. With his brother taking turns in the middle, the IFBB Pro moved up to 90-pound dumbbells, followed by 120-pound dumbbells. After 10 reps with the 120, Walker dropped them and proclaimed the dumbbells “lightweight.” The 140 were next.
I need to buckle up for this one.
Walker put on his weight lifting belt, and Lou helped him set the right dumbbell back to the starting position, while Nick took care of the left one. After 10 reps, Walker was done with that set.
I felt that. i’m getting strong
Walker decided to move the weight up once more to 150-pound dumbbells for his final set. He had two men help him bring the weights to the starting position. Walker scored six repetitions, with his brother finding it. 150 pound dumbbell shoulder Presses are not common in body-building. For comparison, the eight-time Mr. Olympia Ronnie Coleman he performed 160-pound presses for six reps in his 2003 film, “The Cost of Redemption.” Walker later stated that he and his brother did a 20-rep exhaustion set, but it was not shown.
machine shoulder press
with three 45 pound plates in the central sleeve of the Prime shoulder pressWalker performed 10 reps on camera with three seconds negatives. He added a 45-pound plate to each side for the next set. The final set included an advanced technique: the Prime machine has three different sleeves for weight plates instead of the more conventional two sleeves, increasing tension throughout the entire process. range of motion. Walker cut the weight down to two 45s a side, moving them from one heat to the next:
Ten reps (middle), ten reps (top), ten reps (bottom). It’s going to hit every resistance pattern.
Walker performed the full 30 reps and added partial repeats at the end. Lou did the same.
Cable Rear Fly and Dumbbell Lateral Raises
Rear cable ruffles point to the rear delts. Walker held the cable instead of using a attachment. Parts of Walker’s outfits were shown, but the weight was not shown on camera. Back lateral-deltoid workout, this time with dumbbell side raises. Walker started at 35 pounds dumbbells, followed by 40s. The starting weight for his third set was not shown, but he did another drop set and closed with another set of 30-second forced reps.
Kaz Handle Cable Curls and Hammer Curls
walker performed cable curls using Kaz handles, similar to what fellow IFBB Pros do Brett Wilkins used in his recent arm training. Instead of curling up, Walker curled the handles toward the middle of his body.
hammer curls focus on the brachialis and biceps. The professional bodybuilder started with 40-pound dumbbells. The weight used in the second set was unclear. In the third set, Walker stayed with the 40s and performed a brief break-pause after reaching failure.
[Related: 7-Time Mr. Olympia Phil Heath Shares His Chest and Shoulder Workout]
Nick Walker Shoulder and Bicep Workout Example
- Standing Lateral Raise Machine — 3 x 10-15, drop set to failure in the final set
- Seated Dumbbell Press — 3×10-12, 1×6, 1×20
- Rear cable wheels — 2 x 10-12, 1 drop set
- Main Shoulder Press — 1 x 10, 1 rest-pause set, 1 x 30 total reps with moved plates
- Dumbbell Lateral Raises — 2 x 10-12, 1 drop set
- Wired Curls — 2×10-12
- Hammer Curls – 2×10-12, 1×20
Walker is aiming to improve his 2021 Olympia physique, which earned him a fifth-place debut, this offseason. If the 27-year-old wins the 2022 Olympia, he would be the first man under 30 to win the title since lee haney he won his fifth Olympia in 1988 at the age of 29.
Featured Image: @nick_walker39 on Instagram
