Before a guest-posing spot at the Colorado Cup in Denver in August 2022, bodybuilders Brett Wilkin and Hunter Labrada got together for a blistering arm workout to get a pump going.
This show is something the two have done together for the past three years, and Wilkin posted a video of the workout on his YouTube channel on Sept. 13, 2022, to let fans see how they prep for it. Check it out below:
Wilkin says the goal with this workout is to get the blood flowing and have their arms feeling round and full for their posing that night. To do that, the duo alternates back and forth between biceps and triceps with these five moves:
- Single-arm preacher curl
- Cable triceps extension
- Machine preacher curl
- Seated overhead cable triceps extension
- Rope pushdown
[Related: Derek Lunsford Invited to Compete in Men’s Open at 2022 Mr. Olympia]
Single-Arm Preacher Curl
Wilkin and Labrada performed these curls while leaning over on a preacher bench. According to Wilkin, it’s important to drive their elbows into the pad and focus solely on the biceps. They don’t want to swing their shoulders or backs during this lift, as that would detract from their arms.
View this post on Instagram
[Related: Big Ramy Machine Presses 440 Pounds for Reps During Olympia Prep With Bodybuilder Dennis James]
The duo opts for lighter weight at the start before ratcheting it up. But even as the weight climbs, the strict form remains.
Single-Arm Cable Triceps Extension
The pair then switches over to triceps by starting with single-arm cable extensions. Like with the preacher curls, this is a unilateral move meant to focus on form. During the workout, Labrada explains why working out one arm at a time helps keep his mechanics in check.
“The unilateral exercises — when you get bigger and bigger like Brett and I have — offer a degree of alignment you can’t get [if you] keep doing [two arms] at the same time,” Labrada says. “So if your elbows hurt, maybe try doing things [unilaterally].”
View this post on Instagram
[Related: Hunter Labrada Shares New 8-Week Training Split Before His 2022 Olympia Prep]
Labrada uses the handle accessory on the cable machine for this move, while Wilkin uses the rope. To get the form right, stand facing the cable machine with a slightly bent-over stance. Grab your cable accessory and keep your arm at a 90-degree angle using a neutral grip. Then, extend your arm down so your knuckles are pointing toward the floor.
Machine Preacher Curl
Next up is machine preacher curls. The goal is the same as the dumbbell variation earlier: The two isolate their biceps by pressing their chest against the pads and keeping their shoulders relatively static. The machine variation helps provide constant tension on the muscles, which could be beneficial when it comes to hypertrophy.
Seated Overhead Triceps Extensions
This version of overhead triceps extensions requires a cable machine, rope (or handle) accessory, and a 90-degree triceps seat.
To do it, set up the rope at the bottom of the cable machine, and position the seat facing away from the machine. Then, sit in the seat and grab the rope so that your hands are behind your neck. Next, extend your hands straight up toward the ceiling and lower back down to the starting position.
Labrada has gone on record saying that the rope pushdowns aren’t optimal for the triceps since the shoulders and lats could come into play if your form is off. But here, he and Wilkin shake up the typical rope pushdowns with a punishing finisher. Here’s the breakdown:
- Perform 10 reps on the rope pushdown
- Hold your arms at the top of the lift for 10-15 seconds
- Perform 10 more reps
- Hold again for 10-15 seconds
- Perform reps to failure
This method keeps constant tension on the triceps and provides an exhausting finish to the workout.
More Bodybuilding Workouts
Check out even more workouts from some of the biggest names in bodybuilding.
- Bodybuilders Dana Linn Bailey and Kristen Nun Annihilate a Grueling Leg Session
- Check Out Regan Grimes’ Intense Back Training for Hypertrophy
- 4-Time Mr. Olympia Jay Cutler’s Bodybuilding Chest Workout (and How to Scale it)
- A Look At 8-Time Mr. Olympia Ronnie Coleman’s Back Workout
Featured Image: Brett “The Butcher” Wilkin on YouTube