Build muscle mass like an IFBB Prof
Looking to build strength, size, and definition in your back and biceps? IFBB pro bodybuilder Nick Walker’s Pull Day workout routine is designed to hit all major upper body muscles, including the rhomboids, traps, lats, and biceps. Our team at Generation Iron is going to provide a breakdown of each exercise with tips on proper form, set recommendations, and how to get the most out of every rep.
Let’s dive in.
Nick Walker’s Pull Day Routine Exercise List
- Magnum Row
- Assisted Chin-Ups
- One Arm Cable Row x One Arm Dumbbell Row
- Cable Pullovers
- Preach Curls
- Cable Curl x Supinated Dumbbell Curl
- Plate Loaded Row
1. Magnum Row (Upper Grip): Target Rhomboids, Traps, and Upper Lats
This row variation emphasizes the rhomboids, traps, and upper lats for balanced upper back development.
- Setup: Adjust the seat height so that your elbows are level with the floor when you grip the upper handles.
- Execution: Keep your chest up and drive your elbows back as far as possible while maintaining contact with the pad. After each contraction, control the weight back down for a good stretch.
- Reps & Sets: Perform 10-15 reps per set, gradually increasing the weight each set until you reach your working weight. Finish with two sets to failure.
- Rest: 1-3 minutes between sets.
2. Assisted Chin-Ups: Perfect for Lats and Biceps
Assisted chin-ups help you maintain form while focusing on your lats and biceps with a controlled movement.
- Setup: Start with a higher counterweight (the more weight added, the easier it is). Stand on the foot bar and grip the handles slightly wider than shoulder-width.
- Execution: Pull yourself up by driving elbows toward the floor. Hold at the top and bottom, with a controlled 3-second negative on each rep.
- Reps & Sets: Aim for 10-12 reps, reducing counterweight each set for increased difficulty. Take the last two sets to failure.
- Advanced Tip: On the final set, go to failure, pause for 5-10 seconds, then perform additional reps to failure, and repeat one more time.
3. One-Arm Cable Row Superset with One-Arm Dumbbell Row: Build Lower Lats and Stability
This superset emphasizes lower lats and requires stability, giving a unique burn to each side of the back.
- One-Arm Cable Row Setup: Use a single “D” handle on the seated cable row machine. Keep the same-side leg extended straight on the footrest to eliminate hip drive.
- Execution: Pull your elbow back and down as if aiming to touch your hip to engage the lower lats. Control the weight back down with each rep.
- One-Arm Dumbbell Row: Transition to the dumbbell rack, bending at a 45-degree angle with a flat back. Pull the elbow behind you without using momentum.
- Reps & Sets: Perform 10-12 reps per arm, resting for 1-3 minutes between arms. For the last two sets, go to failure.
4. Cable Pullovers: Isolate the Lats with Full Range of Motion
Cable pullovers isolate the lats with a controlled range of motion for maximum engagement and muscle stretch.
- Setup: Attach a straight bar to a high pulley and stand far enough away to allow a full stretch at the top.
- Execution: Bend at a 45-degree angle with chest up and shoulders back. Pull the bar down toward your waist, leading with the elbows to better engage the lats.
- Reps & Sets: Complete three working sets to failure with 12-15 reps per set.
5. Preacher Curl: Sculpt and Strengthen Biceps
Preacher curls help isolate the biceps, allowing for full contraction and range of motion.
- Setup: Adjust the preacher bench so that your arms rest flat on the pad when performing curls.
- Execution: Curl the weight up quickly, holding the top contraction momentarily before controlling the descent.
- Reps & Sets: Perform 4 sets of 12-15 reps, taking each set to failure for optimal bicep activation.
6. Cable Curl Superset with Supinated Dumbbell Curl: Blast Biceps for a Full Pump
This superset combines cable and dumbbell curls to fully engage the biceps from different angles, delivering an intense pump.
- Cable Curl Setup: Use two single handles on a low pulley and step forward so the cables run behind you.
- Execution: Perform 12-15 reps of cable curls, then immediately switch to supinated dumbbell curls.
- Reps & Sets: Perform four sets to failure with 1-3 minutes of rest between sets.
7. T-Bar Row: Max Out Lat Strength and Endurance
This final back exercise maximizes lat activation, utilizing a drop set to extend time under tension for complete muscle fatigue.
- Setup: Load the plate-loaded row t-bar machine and focus on maintaining a strong contraction and full stretch with each rep.
- Execution: Perform each rep with a deliberate pause at the stretched position, holding for 2 seconds on the last set.
- Reps & Sets: Complete two working sets of 10-12 reps to failure, incorporating a drop set on the final set.
Final Tips for Nick Walker’s Pull Day Routine
- Progressive Overload: Gradually increase the weight on each exercise for steady strength and muscle gains.
- Form & Control: Focus on controlled negatives, especially in exercises like assisted chin-ups and preacher curls.
- Rest: Rest adequately (1-3 minutes) between sets for optimal recovery and performance on each exercise.
With Nick Walker’s pull day workout, you can effectively target and grow the entire upper body, focusing on strength, endurance, and muscular development.
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