Latest News

How Does Brett Wilkin Train Arms to Prepare for His Olympia Debut?


Men’s Open bodybuilder Brett Wilkin became the first Men’s Open competitor to punch his ticket to the 2023 Olympia by winning the 2022 Bigman Weekend Pro — the first show offering qualifications to this year’s Olympia. The early win bought “The Butcher” a long off-season to prepare for his Olympia debut with coach Joe Bennett, popularly known as the “Hypertrophy Coach.”

On Jun. 7, 2023, Wilkin took to his YouTube channel to share his most recent arm workout. Check it out below:

Brett Wilkin’s Arm Workout

Wilkin does eight exercises, including a superset, during his arm workout:

Seated Cross-Cable Triceps Extension
Cable Triceps Pushdown
Machine Preacher Curl — drop set for the last set
JM Press
Superset: Incline Dumbbell Curl & Cable Biceps Curl
Seated Overhead Triceps Extension
Biceps Hammer Curl

[Related: 2023 Fitness Authority Poland Pro Bodybuilding Show Results — Kuffel, Molnar Claim Gold]

Seated Cross-Cable Triceps Extension

Wilkin opens the workout training triceps. The seated cross-cable triceps extension setup involves placing a military chair in the front center of a functional trainer. While seated on the bench, Wilkin grabs the left handle with his right hand and the right handle with his left hand behind his head. His upper arms remain parallel to the floor throughout the exercise. 

“Extend out through the side, creating an angle,” Wilkin says. “You’re not going in front of you [or] straight to the side. It’s a kind-of halfway-between point of the angle.”

Cable Triceps Pushdown

The follow-up of triceps pushdowns after the extensions is primarily for adding volume. Wilkin uses a Prime cable attachment that helps him bias the long head of the triceps.


View this post on Instagram


A post shared by Brett “The Butcher” Wilkin (@brett_wilkin)

[Related: Strongman Evan Singleton Packs a Triceps Pump with Flex Lewis at the Dragon’s Lair Gym]

Single-Arm Cable Preacher Curl

Wilkin doesn’t perform single-arm cable preacher curls often, but it’s still one of his preferred arm exercises. He advised driving the triceps into the pad while curling to optimize the short biceps head stimulation.

By maintaining contact between the arm and the pad, the load is placed primarily on the biceps. The concentric portion of the movement should maximize elbow flexion to fully contract the biceps.

Machine Preacher Curl

Wilkin continued with additional preacher curls on the machine. The 2022 Bigman Weekend Pro champ performs the bilateral version on a plate-loaded machine. He performed a drop set for the final set.

JM Press

After allowing his triceps some recovery time while training the biceps, Wilkin performed JM presses on the Smith machine — the first compound movement of the session. Wilkin utilized resistance bands to relieve some tension on his triceps during the eccentric. 

Triceps Dip Machine

Wilkin continued to lift heavy on the triceps dip machine set. He instructed his viewers to remain upright throughout the exercise for optimal triceps recruitment and to avoid chest engagement. To move the triceps through their full range of motion, Wilkin maximizes his elbow flexion on the eccentric.

Superset: Incline Dumbbell Biceps Curl & Cable Biceps Curl

Wilkin performed curls on an incline bench with elbow pads on its sides. Placing the triceps on the pads while performing this exercise allowed him to better isolate the biceps by removing the need to stabilize the weight.


View this post on Instagram


A post shared by Brett “The Butcher” Wilkin (@brett_wilkin)

The cable biceps curl is a staple in most of Wilkin’s biceps training. A cable helps maintain constant tension, so Wilkin can focus on mind-muscle connection to ensure the biceps are moving the weight.

Seated Overhead Triceps Extension

Wilkin performed the seated overhead triceps extension using the rope attachment to target his medial and long triceps heads. The Butcher uses a longer rope for a better range of motion. He performed two rest-pause reps with a 10-second hold at the bottom at the end of the final set.

Biceps Hammer Curl

The Butcher wrapped up his arm workout with the biceps hammer curl. This exercise improves biceps and forearm thickness, working the brachialis and brachioradialis. Wilkin performed them unilaterally, which can potentially help solve strength imbalances.

Road to the 2023 Olympia

Brett Wilkin earned his IFBB pro card in the Classic Physique division in 2017. However, according to NPC News Online, he competed in his first pro show as a 212 competitor at the 2019 Puerto Rico Pro to a 10th place finish.

Wilkin followed that with a sixth-place finish at the 2019 Toronto Pro Supershow one week later. After a two-year hiatus from the stage, Wilkin moved into the Open division with a runner-up finish at the 2021 Chicago Pro to Hunter Labrada.


View this post on Instagram


A post shared by Brett “The Butcher” Wilkin (@brett_wilkin)

Wilkin took the rest of 2021 off to prepare for the 2022 Arnold Classic but settled for sixth place. Wilkin finished second behind Behrooz Ghani at the 2022 Romania Muscle Fest Pro and failed to qualify for the 2022 Olympia.

Wilkin has no plans to compete in a show before the 2023 Olympia on Nov. 2-5 in Orlando, FL. He will ramp up his prep for his Olympia debut 30 weeks before the show.

Featured image: @brett_wilkin on Instagram

The post How Does Brett Wilkin Train Arms to Prepare for His Olympia Debut? appeared first on BarBend.

2023 Pahlavon Mahmud Strongman Grand Prix Results — Reza Gheitasi Triumphant

Previous article

From Jumping Jacks to Burpees: The Origins Behind 7 Common Exercise Names

Next article

You may also like


Leave a reply

Your email address will not be published. Required fields are marked *

More in Latest News