IFBB professional bodybuilder Brett Wilkins is preparing to leave behind the life he knew in Denver, Colo.for the sunny state of Floridawhere opportunity awaits the 34 year old Iowa native. But before ‘The Butcher’ embarks on his thirty-hour cross-country journey, made the two-and-a-half hour drive to the Achieve Fitness gym in Pueblo, CO, for a training session focused on your chest and delts.
Wilkin uploaded training to his relatively new youtube channel on April 26, 2022. He and classic physique athlete Jordan Tripp Arthur went through a glove heavy presses, flies on the chestY side raises. Watch the entire training session through the following video:
[Related: Bodybuilder James Hollingshead Builds Titanic Delts With Brutal Shoulder Workout]
Wilkin has been splitting his time between “The Mile High City” and Stuart, FL to train with his teammates. body-building competitor Iain Vallière and his trainer Matt Jansen at Revive Gym. Wilkin is also working with the Revive brand and Raw Nutrition, co-founded by Jansen and based in the Sunshine State. Wilkin’s last show was the 2022 Arnold Classic USA, where he finished sixth. He plans to compete again in 2022 to qualify for the Olympia 2022scheduled from December 16 to 18, 2022, in The Vegas, Nevada.
Brett Wilkin Chest and Delt Workout
Check out the full details of the training session below:
Seated chest flye on machine
Wilkin and Arthur preceded the heavy pressure with a few games of machine flies for heating the chest Y back. flight variations stretch pectorals, and that range of motion creates more mechanical tension in the muscles, which can help stimulate hypertrophy. The exact number of sets and reps he performed was not shown. Although it was a very beneficial chest movement, Wilkin was eager to jump into the compound exercises.
Incline Smith Machine Bench Press
Many bodybuilders like the smith machine version of the bench press; unlike the classic free weight variation, the barbell it is on rails and moves along a predetermined track. The advantages of the Smith machine over free weights are the elimination Balance Y stability as limiting factors. It can often serve as a safer alternative when carrying heavier weight.
The weight bench was set at a tilt angle that can emphasize the upper chest. The IFBB professional competitor used a thumbless grip to improve your mind-muscle connection. Wilkin was shown hitting a set with four 45-pounders weight plates on each side before dropping to three plates, completing four reps, resting for a few seconds, and repeating three more times.
[Related: Jeff Nippard Responds to Bodybuilder Chris Bumstead’s Opinion That the Sumo Deadlift Is “Cheating”]
Hammer Strength Dumbbell Incline Press and Lateral Raises
No chest workout is complete without a Hammer Strength press variation. Wilkin says many people get this exercise wrong by keeping their elbows up, which shifts the emphasis on the front delts instead of pecs. Wilkin did a standard set and a double drop set failure.
Arch your back, chest up, hold your elbows down, just punch.
The next exercise in Wilkin’s shoulder workout was one he learned from the bodybuilding legend. john meadows; a combined movement that consists of performing a series of movements seated dumbbell lateral raises with a full range of motion, then immediately lifting heavier dumbbells for partial repeats. This technique works the lateral head of the deltoids which helps create a round and wide aesthetic. Wilkin’s partner helped him through the last few full reps, but the video only showed one set of this exercise.
Cable Crisscross Lateral Raises and Seated Cable Chest Press
Wilkin jumped into the Cable Lateral Raise with very little rest from the previous exercise. They used both sides of the machine and crossed the cables to train both sides simultaneously, maintaining constant tension on the delts.
We’re doing 15-20 reps on everything, I saw the most growth in my shoulders from that.
Wilkin focused on using strict forms and get a good pump by their shoulders. used cable doll accessories instead of handles. For this move a straight play and a double drop play were shown.
Wilkin added a little spice to his next chest workout by using Prime Fitness Kaz handles that taper in diameter for greater ergonomic handle.
It really fills out the inside of the chest and that squeeze is off putting.
The cable chest press is incredibly challenging as it requires a lot of effort. stabilizationso Wilkin’s arms trembled as he performed the exercise.
Incline Machine Shoulder Press and Machine Lateral Raise
Wilkin hopped on the Hammer Strength shoulder press machine next to put some size into his front and lateral delts. The incline angle of the bench offers a more comfortable pressure angle for the shoulders. He did 15 reps on his first set, but wanted something more challenging. The next set of him was performed as follows:
- 10 repetitions
- 15 seconds rest
- set to fail
- 15 seconds rest
- set to fail
Wilkin wrapped up the shoulder session with a brutal finisher that would probably send most gym-goers reaching for the trash can: 10 reps with four seconds on top, followed by 20 splits with two seconds. pauses an isometric hold in first position for an agonizing 30 seconds.
[Related: Jim Stoppani on Modern Bodybuilding and the Use of Performance Enhancing Drugs]
Brett Wilkin Chest and Delt Workout
Below are all the exercises in the same order that Wilkin performed them during his training. Due to video editing, the exact number of sets and reps for each move is not confirmed.
- Seated chest flye on machine
- Smith machine chest press
- Hammer Strength Incline Press
- Dumbbell Lateral Raises
- Cable Cross Lateral Raises
- Seated Cable Chest Press
- machine shoulder press
- Standing Machine Lateral Raise
Brett Wilkin is climbing his training intensity. His upcoming move to Florida will likely increase his motivation to move up the Open ranks. We’ll see if that culminates in qualifying for the 2022 Olympia.
Featured Image: @brett_wilkin on Instagram
