Brett Wilkin weighs a massive 280 pounds as he trains towards qualifying for the 2022 Olympia in Las Vegas, NV, on Dec. 16-18, 2022. His most recent contest was the 2022 Arnold Classic USA, where he finished sixth overall in the Men’s Open division. He aims to improve his overall muscularity and win a pro show soon to earn an Olympia qualification. Which show it will be remains a mystery.
I am just trying to be the best Bodybuilder I can be right now.
In episode two of Wilkin’s comeback series, published to his Youtube channel on July 8, 2022, Wilkin discusses his life since moving to Florida and breaks down his chest and shoulder workout at Revive Gym to get into photoshoot shape. Check it out below:
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Check out the workout session details below:
Pec Deck Flyes, Incline Prime Press, Decline Hammer Press
Wilkin’s workout starts with pec deck flyes for sets of 16-20 repetitions. He follows those with a single-arm variation for sets of 12-15 reps on each side. He rests for fifteen seconds, then finishes with a standard set to failure. Wilkin prefers his programming to include movements that get his blood flowing, so he is better prepared to train heavier pressing movements.
Pump it up and get everything going…
Wilkin’s main compound chest movement for the workout is the incline Prime press — a plate-loaded incline press machine that focuses on the upper pecs. Wilkin worked his way up to four 45-pound plates and a single 25-pound plate on each side for a total of 13 repetitions with perfect form. He removed a 45-pound plate from each side for a follow-up back-off set of 15 reps.
This is when you grind through and get those extra reps. A lot of growth happens in those backoff sets.
Wilkin’s second main movement is a decline hammer press to target the lower chest. Training the upper and lower chest aims to achieve a 3D look that looks more aesthetic on stage and camera. Wilkin prefers this movement places less onus on the shoulders to better bias the chest. He works his way up to three 45-pound plates and a single 25-pound plate on each side for 13 grueling reps.
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Seated Dumbbell Side Laterals
Wilkin’s shoulder training kicks off with seated dumbbell lateral raises. Staying seated keeps the legs and potential swinging out of the equation, making the movement more stable. It puts all the effort into working the shoulders and building his caps. Wilkin works his way up to a top set with 40-pound dumbbells for 12 reps.
Going straight to the bread and butter. I think this is the best thing you can do for your shoulders.
Wilkin completes another 10 repetitions with the 40-pound dumbbells, followed by assisted reps to failure. He completes one final back-off set with 15-pound dumbbells, holding at the top of each rep for a two-count for 15 reps.
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Standing Lateral Raise Machine and Incline Barbell Press
Despite burning out his shoulders with the last movement, Wilkin keeps the tension on his shoulders using the standing lateral raise machine. He runs the pin (i.e., he starts at a weight) and completes 10 reps. For each set, he lowers the weight by one pin in the weight stack until the 50-rep target is hit.
You’ve got to be able to stimulate the mind. Throw different things at your body to confuse it.
Wilkin finishes his workout with the FST-7 principle working through seven sets of 10 reps on the incline barbell press. He stretches his shoulders for 12-15 seconds after each set by holding his arms above his head on the bar.
Brett Wilkin’s Chest and Shoulder Workout
Below are the exercises in the same order performed by Wilkin during his training session:
- Pec Dec Flyes
- Incline Hammer Press
- Decline Hammer Press
- Seated Dumbbell Laterals
- Standing Lateral Raise Machine
- Incline Barbell Press
Wilkin sticks to several basic exercises per body part but endeavors for more volume to improve his chest and shoulders. He is an advocate of perfect form and shocking the body via a variety of exercises. Wilkin plans to compete in at least one more pro show in 2022, hoping to qualify for the 2022 Olympia.
Featured images: @brett_wilkin on Instagram