Surely when we tell you his name you already knew him, because we have talked about him on our website on occasion, but… Do you know who the bodybuilder known as ‘The Mutant Walker’ is? To begin with, and if you still don’t know who he is, we are going to put a photo of him posing on the stage and with his muscles on fire on the stage of Mister Olympia.
Yes, you have succeeded. This is the young American and figure of bodybuilding Nick Walker, the great promise of that sport along with Derek Lunsford. Third in the last edition of Mister Olympia, his volume, symmetry and proportions are those of a future champion.
The weekly training of ‘The mutant bodybuilder’ Nick Walker
MONDAY CHEST AND BICEPS
Incline Chest Press: 4 sets of 8 to 12 reps
High pulley crossovers: 3 sets of 12 reps
Neutral Grip Chest Machine: 4 sets of 10 reps
Cable Crossovers: 3 sets of 12 to 15 reps
Machine preacher biceps curl: 3 sets of 10 to 12 reps
Low pulley curl: 3 sets of 12 reps
Straight bar curl: 3 sets of 21 or 7+7+7
TUESDAY UPPER BACK, SHOULDERS AND TRICEPS
Gironde rowing machine for dorsal: 4 series of 12 repetitions
Rowing machine: 4 series of 10 repetitions
Reverse peck deck: 3 sets of 15 reps
Seated Shoulder Press: 4 sets of 10 to 12 repetitions
Machine lateral raises: 3 series of 15 repetitions
Overhead machine press: 3 sets of 8 to 10 repetitions
Machine Lateral Raises: 3 sets of 12 reps
Dips or machine funds: 3 series of 10 to 12 repetitions
Cable Cross: 3 sets of 12 reps
WEDNESDAY ARMS
Barbell biceps curl: 2 sets of 21
Cable Triceps Extensions: 3 sets of 12 reps
Cable curl: 3 sets of 10 to 12 repetitions
Funds for triceps in machine: 3 series of 10 to 12 repetitions
Machine Preacher Curl: 3 sets of 12 reps
Cross cable pushdowns: 3 sets of 12 reps
Dumbbell Hammer Curl: 1 set of 30 reps
Triceps Triceps Extensions: 1 set of 30 repetitions
THURSDAY BACK
Unilateral Dumbbell Row: 3 sets of 12 reps
Lat pulldowns: 4 sets of 8 to 10 repetitions
T bar with chest-supported row: 4 series of 10 to 12 repetitions
Seated Cable Row: 4 sets of 10 reps
Assisted pull-ups: 1 series of 20 repetitions
Heavy back extensions: 3 sets of 12 to 15 repetitions
Power tower with leg elevation: 3 series of 15 repetitions
FRIDAY QUADRICEPS
Quadriceps Extensions: 3 sets of 12 to 15 repetitions
Leg press: 4 sets of 10 to 12 repetitions
Hack Squats: 4 sets of 12 reps
Single leg extensions: 3 sets of 12 reps
Abductors: 3 series of 12 repetitions
Strides: 4 series of 10 to 12 repetitions
Sissy Squats: 3 sets of 12 reps
SATURDAY GLUTES, HAMSTRINGS AND LOWER BACK
Lying curl pair legs: 3 series of 12 repetitions
Machine Hamstring Curl: 3 sets of 12 reps
Single leg hamstring extensions: 3 sets of 12 reps
Deadlift: 3 sets of 12 repetitions
Adductors: 3 series of 10 to 12 repetitions
Leg press high stance: 4 series of 10 to 12 repetitions
Machine hip thrusts: 4 sets of 12 to 15 repetitions
Lat pulldowns: 4 series of 10 to 12 repetitions
Machine twins: 3 series of 12 to 15 repetitions
Roberto Cabezas is a specialist in fitness, CrossFit, bodybuilding, training material, nutrition and sports supplementation at Men’s Health Spain. Graduated in Journalism from the Faculty of Information Sciences, in Madrid, he has always liked sports. I played soccer, practiced karate, tennis and now I am passionate about paddle tennis and training in the gym. I firmly believe that leading a healthy life, eating well and exercising daily, is essential for both the body and our mental health. And I encourage you to combat stress with fitness training through exercise routines. One of my hobbies is buying food because I love eating, especially meat, but also fruit and healthy desserts. I am not missing my daily protein shake and to recommend, try the peanut butter with banana, this is one of many of the recommendations that you can find among the nutrition contents in which I write and deal with topics such as creatine, protein whey among others. Professionally, before joining the Hearst Magazines Healthy Unit, I spent almost 20 years at the magazines Teleindiscreta, TP and Supertele, from the same company, where I learned to be a journalist. Before I went through an economic consultant and a women’s website.
More hobbies? Reading, music, movies, series and playing with my children. Live and let live!
