In a YouTube video uploaded on May 13, 2022, Men’s Open competitor Nick Walker hosted a back training therapy session with fellow bodybuilders Kamal Elgargni and Samson Dauda at the MI40 gym down in Tampa, Florida. The athletes reinforced their grips with lifting straps and Elgargni ran them through a gauntlet of high-volume pull day activities including machine, free weight, and bodyweight exercises.
This wasn’t your typical “bro” session. All three men have racked up enviable pro-level wins on the most competitive stages in the sport. Walker is the winner of the 2021 New York Pro, placed fifth at his Olympia debut, and became the 19th men’s bodybuilding Arnold Classic USA champion in 2021. Elgargni is a former 212 Olympia winner (2019), and Dauda beat out Rafael Brandao and Regan Grimes to win the 2021 Prague Pro. They are all qualified for the 2022 Olympia set for December 16-18 in Las Vegas, NV. Here’s a breakdown of their entire workout.
Reverse-Grip Machine Pulldown & One-Arm Dumbbell Row
Walker and the gang sculpted their backs with Hammer Strength front lat pulldowns to commence the training session. The iso-lateral plate-loaded machine allowed them to isolate one side at a time, taking advantage of unilateral training benefits, including slight rotation of the torso during both phases of the movement.
Each of the three sets was performed using an underhand grip on the angled machine handles for a better-felt contraction in the lat muscles.
View this post on Instagram
Elgargni led the next exercise by leaning onto the racked weights and performing one-arm dumbbell rows, a lat-heavy back movement that bodybuilders use to make serious back gains. Walker hoisted the 67.5-kilogram (148.8 pounds) dumbbell for his first set and moved up to what appeared to be an 80-kilogram (176-pound) weight on the next one. The New Jersey-based bodybuilder was spent by the second exercise.
I’m gonna need extra calories.
The posse rocked out with three sets in the 12-15 repetition range.
Chest-Supported Machine Row & Seated Cable Row
Knuckles facing up, Elgargni, Walker and Dauda took turns on the chest-supported row, keeping the elbows high and squeezing the shoulder blades together to emphasize the upper back muscles. They then strapped on a long bar hammer grip handle attachment and used a little body English to keep the weight moving through each stretch and pull, incorporating a few drop sets until nothing was left.
Hyperextensions & Cable Low Rows
“Squeeze it back, squeeze it back, squeeze it back,” Elgargni repeated as he coached Walker through a set of bodyweight back extensions. The former 212 champ made sure his Open division counterpart kept all the tension in his lower back before they walked over to the cables for a finisher movement that combined a hip hinge and low row using a rope.
That was the biggest lower back pump of my life.
Walker had nothing left in the tank following the high-volume back workout that was much different from his normal training. The session was a wrap after that.
Back Workout Summary
Below, we’ve included all of the exercises that Walker, Elgargni, and Dauda performed during the workout. The number of sets and reps per each movement were not clear.
- Reverse-Grip Machine Pulldown
- One-Arm Dumbbell Row
- Chest-Supported Machine Row
- Seated Cable Row
- Cable Low Rows
The bodybuilders left nothing on the table during their recent back training session that pushed human limits. All three pros will need to keep up this level of intensity going into the 2022 Olympia in December.
Featured Image: nick_walker39 / Instagram