Nick Walker's Back and Biceps Workout for Massive Muscle Gains


Magnum Row (Upper Grip)
This exercise targets the rhomboids, traps, and upper lats. Begin by setting up the seat height so that your elbows are parallel with the floor when you grab the upper handle. Drive your elbows hard and as far back as possible. Make sure that you keep your head and chest up the whole time and do not lose contact with the pad. After each hard contraction, slowly control the weight back down, ensuring you get a good stretch each rep. Perform 10-15 reps per set and increase the weight each set until you get to your working weight and perform two sets to failure. Rest 1-3 minutes between sets.

Assisted Chin-ups
Next up are assisted chin-ups. Start by adding a higher weight (the more weight added, the easier the exercise is) and standing on the foot bar, grabbing the handles just wider than shoulder-width apart. Pull yourself up by driving the elbows down towards the floor. Focus on a hard contraction and controlled negative. You want to pause at the top and bottom of the movement with a 3 second negative for each rep. Do sets of 10-12 reps, reducing the counterweight each set to make it progressively more challenging. Take the last two sets to failure. On the final set, go to failure, briefly pause for 5-10 seconds, then complete as many reps as possible to failure again, and then do it one more time.

One-Arm Cable Row Superset with One-Arm Dumbbell Row
Begin by setting up a seated cable row with a single “D” handle. Next, take the same leg as the arm you pull with and put it out straight on the footrest. This will eliminate hip drive and make the exercise harder for your lats. Pull the elbow back had and down like you’re trying to elbow your hip, as this will help recruit the lower lats. Control the weight back down and complete 10-12 reps. Once completed, immediately walk over to the dumbbell rack, and perform single-arm dumbbell rows. Make sure that you bend over to a 45-degree angle and keep your back flat. Drive the dumbbell up and your elbow behind you. Complete 10-12 controlled reps, no swinging to get the weight up. Once completed, rest 1-3 minutes before repeating on the opposite arm. Take the last two sets to failure.

Cable Pullovers
Next, go over to the cable pulley machine and set up a straight bar on a high cable pulley. Grab the handle and stand far enough away so that you’re able to get a full stretch at the top. Bend over to a 45-degree angle with chest up and shoulders pulled back. Pull the handle down towards your waist and drive your elbows as far back behind you as possible. Remember to lead with the elbows and not with the hands to engage lats. Control the weight back down and get a good stretch in your lats at the top. Do three working sets to failure of 12-15 reps.

Preacher Curl
Moving on to biceps. Set the seat height so that the back of your arms are resting flat on the pad when you are doing the exercise. Perform a biceps curl, driving the weight up quickly, holding the contraction for a second and then controlling the weight back down. Do 4 sets of 12-15 reps taking each set to failure.

Cable Curl Superset with Supinated Dumbbell Curl
Set up two single handles on a low pulley on a cable crossover machine. Grab the handles with your palms facing up and take a few steps forward so that the cables are running behind you. Perform 12-15 reps and then immediately go to the dumbbell rack and perform the same exercise with dumbbells. Do four straight sets to failure here. Rest 1-3 minutes between sets.

Plate Loaded Row
Nick does one more back movement to exhaust his lats completely. He performs a plate-loaded row. Each set, he focuses on hard contractions and a good stretch. Nick does two working sets to failure on this exercise of 10-12 reps. He performs a drop set with a 2-second pause each rep in the stretched position to increase time under tension on his last set.