Arnold Classic Winner Nick ‘The Mutant’ Walker Shares His Big Hitting Back Workout

After becoming a professional bodybuilder just a year ago, Nick ‘The Mutant’ Walker won the overall crown and most powerful award at this year’s Arnold Classic bodybuilding competition.

In the win, the 27-year-old became the youngest person to win the competition in 30 years and took home the A$180,000 (£97,000) prize money.

Writing on Instagram, Walker described how his win was, “one of the greatest feelings I’ve ever had in my life.

“Winning is a very good feeling, but the memories and friendships that have arisen cannot be compared,” he added.

Before taking part in the event, Walker shared some of the exercises he used to prep the competition, including the mega punch drill, which coincidentally was his last backhand session before the Arnold Classic.

“I did more sets and kept the reps between 10 and 12 and add some fall sets there,” Walker said. “I just feel like this is a more fun way for me to train, and my body has been responding to it really well.

“The training is supposed to be the fun part, so don’t worry about keeping track of numbers, don’t worry about trying to get into PR, just come to the gym and train and have fun.”

You heard the man, let’s get to him.


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Lat Pulldown

3 x 12-15 reps

Walker says: “I try to stay as straight up and down as possible because the main goal here is latitude…if you bend back too much, it will turn into a row.”

T rowing machine

3 x 10 reps

Magnum Row

3 x 12 reps

Walker says: “I’m going to use this bottom reverse grip to really hit the lower latitude,” he says. “This machine is very heavy so you don’t really need to weigh so little.”

Seated wide handle cable pull exercise

3 x 12 reps

Cable pull with steel arm

3 x 12 reps

Assisted pull-up exercise

20 reps (rest and pause when necessary)

Low back weighted extension

3 x 20 reps

leg raise

20 reps

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