Nick Walker makes visiting Canada worthwhile with an epic chest, shoulder, and triceps workout collab with Quinton Eriya.
Bodybuilding isn’t just about looking great; it has many health benefits! Exercising your upper body can do wonders for you in terms of improved metabolism, posture, and muscle strength. And let’s not forget the bonus: A better-fitting shirt to show off all that toned hard work! So when Nick Walker and Quinton Eriya partnered for a push-day workout focused on upper body strength, having two pros share their bodybuilding tips is always an opportunity to learn something new. The link-up happened when Nick Walker visited Canada for the 2023 Pure Muscle Championships.
Nick Walker is a pro bodybuilder known for his great conditioning, size, and muscle definition. He got his pro card in 2020 and has performed excellently at competitions. It started with a win at the 2021 New York Pro and the Arnold Classic, which gave him a direct qualification for Olympia 2021, where he debuted in the top five.
After taking an extended break to work on his physique, Nick Walker returned to competition in 2022, finishing in third place at Olympia 2022. He also came second in the 2023 Arnold Classic, although it was controversial, with many people thinking he deserved better. Walker plans to improve his body more this year.
| Full Name: Nick Walker | ||
| Weight | Height | Date of Birth |
| 270-295 lbs | 5’7” | 08/03/1994 |
| Division | Era | Nationality |
| Men’s Open | 2020s | American |
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Quinton Eriya is another promising Men’s Open division bodybuilder with excellent aesthetics. He’s been contesting professionally for four years and debuted with a fifth-place Toronto Pro finish. Since then, he’s competed in the Vancouver, New York, Tampa, and Texas Pro.
While he hasn’t netted a breakthrough performance yet, the goal for Eriya is to improve his physique continually. His third-place finish at the Tampa Pro 2022 is a testament to that improvement. We’re excited to see what more big things Quinton “Beastwood” Eriya will do.
| Full Name: Quinton Eriya | ||
| Weight | Height | Age |
| 220-311 lbs | 6’1” | 28 |
| Division | Era | Nationality |
| Men’s Open | 2020s | Canadian |
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Walker and Eriya’s Push Day Workout (Chest, Shoulders, Triceps)
“The Muntant” and Quinton Eriya’s workout focused on the shoulders, chest, and triceps. Nick Walker led the way for this training; since Quinton Eriya is more used to doing bro splits.
| Exercises |
| Machine Incline Chest Press |
| Machine Chest Press |
| Seated Cable Chest Flyes |
| Machine Lateral Raises |
| Cable Front Raises |
| Triceps Rope Pushdown |
| Dips |
| Push-Ups |
Machine Incline Chest Press
This was the first routine in Walker’s and Eriya’s workout and involved working the chest and the anterior delts. The machine incline chest press primarily works your upper pectoralis major muscle. Both men did a few sets before moving to the following routine.
Machine Chest Press
The machine chest press is another excellent upper-body compound exercise. It works muscles like front delts, pecs, triceps, and rotator cuffs. This exercise is beginner-friendly since it’s performed on a machine and targets the mid-chest muscles, working the triceps and shoulders as secondary muscles. Eriya and Walker did this exercise in a slow, controlled motion to contract their chest muscles fully.
Seated Cable Chest Flyes
The adduction when you do seated cable chest flyes makes it great for your pectoral muscles (1). Since you do this exercise in a seated position, stabilizing your torso allows you to focus on your chest. “Beastwood” and Walker finished some sets of this before getting started on shoulder exercises.
Machine Lateral Raises
There is no better exercise to build your delts than machine lateral raises. This exercise explicitly targets your lateral deltoids and gives you the shoulders bodybuilders desire. For Walker and Eriya, machine lateral raises were the first shoulder exercise of the day.
Cable Front Raises
Cable front raises were the next in line for this pair; this exercise targets your delts, especially your anterior delts. Your lateral delts, pecs, and traps stabilize the movement. While many bodybuilders use the shoulder press to target the anterior delts, Nick Walker suggests otherwise because of your elbows. He says:
“When you do so much chest press and shoulder pressing, it’s a lot of pressing whether you do it in one day or separate days throughout the week. It’s a lot of pressing and problems on your elbows.”
Since cable front raises involve only your shoulder joints, you can use them to develop your anterior delts without overly stressing your elbows. Walker continued:
“I do believe you can grow awesome shoulders without pressing. I’ve seen it done. When you are inclined pressing, depending on how high, you will incorporate the delts no matter what.”
Triceps Ropes Pushdown
For their first tricep workout, Quinton Eriya and Nick Walker did the triceps ropes pushdown. This exercise works all three heads of your triceps but is especially great for your outer arm. It also stabilizes the movement by stabilizing your glutes, abs, lats, traps, and pecs. Both men went at this exercise in a slow and controlled manner to increase the time under tension of their triceps.
Dip Press
The dip press is an upper bodyweight strength exercise that trains your triceps, shoulders, and chest. Walker and Eriya did a few sets before heading to their final routine.
Push-Ups
Push-ups work your triceps, pecs, shoulders, and core. For this final movement, the duo used body weight and push-up handles to increase their range of motion. Then, they briefly admired their work for the day by having a pose session where both looked phenomenal from the “pump” they received from the surplus of blood flow to their chest, triceps, and shoulder muscles.
Anatomy of the Upper Body
Knowing the anatomy of your upper body can help you determine the best movements to incorporate into your plan for the best results. Your upper body comprises these muscles: biceps, triceps, pectorals, latissimus dorsi, trapezius, and rhomboids.
Biceps
Biceps are the most well-known upper body muscles in your upper arm below your shoulders.
Triceps
The triceps are located at the bottom of your upper arm and are worked when you extend your arm. They also comprise two-thirds of your arm, so it’s best to train your triceps more than your biceps for maximum arm growth.
Pectorals
Your pectorals are your chest muscles located just above your rib cage.
Latissimus Dorsi
These are the big visible muscles on your back that look like wings. Building them improves your aesthetics by widening your physique.
Trapezius
Your traps are essential for lifting and are located in the upper part of your back.
Rhomboids
Your rhomboids are your mid-back muscles. They control the movement of your shoulder blades.
Strengthening your upper body by building the muscles there helps to improve your posture, prevent weaknesses, boost your metabolism, and improve your form.
You can watch Nick Walker and Quinton Eriya’s entire push routine below on the HD Muscle YouTube channel:
More Bodybuilding Workouts
Check out more combined bodybuilding workouts by pros below:
- Eddie Hall and Larry Wheels Collab for a Boulder Shoulder Workout
- Chris Bumstead & Urs Kalecinski Crush an Arm Workout Following Arnold Classic
Follow us on Instagram, Facebook, and Twitter for more IFBB Pro bodybuilders’ workouts!
Reference
- Hik, F., & Ackland, D. C. (2019). The moment arms of the muscles spanning the glenohumeral joint: a systematic review. Journal of anatomy, 234(1), 1–15. https://doi.org/10.1111/joa.12903
