On July 19, 2022, IFBB Pro Bodybuilder Brett Wilkin revealed what supplements are part of his stack and what he uses for his pre-workout and intra-workout in a video published on his YouTube channel. That video also features Wilkin’s shoulder training session with Charles Griffen, who recently qualified for the 2022 Olympia through a win at the 2022 California Pro.
The duo performed heavy presses, chest flyes, and lateral raises at the Revive Gym in Stuart, FL, where reigning three-time Classic Physique Olympia champion Chris Bumstead trains. Check it out below:
[Related: PR Alert — Chris Bumstead Shoulder Presses 140-Pound Dumbbells for Eight Reps]
Wilkin wakes up and performs fasted cardio. Afterward, he makes a Greens shake and takes his supplements. Wilkin gets the “majority of his micronutrients” via his Greens shake because he doesn’t eat many vegetables during the day. He will follow that with a meal approximately 30 minutes later. His Greens shake consists of the following and his rationale for their inclusion:
- Daily Greens by Revive — micronutrients
- Two Ounces of Lemon Juice — digestion
- Collagen — joint health, skin care, bone density.
- Glutamine — recovery, and digestion.
- Fiber — regularity
- GI+ — regularity, and digestion
Wilkin takes the following supplements from Revive and his rationale for their inclusion:
- Vitamin C — immunity support
- Lipid — cholesterol support
- Brain+ — non-stim focus, long-term cognitive function
- Liver & Kidney
- Immune Multi
- K2+D3 — bone and cardiovascular health, improved absorption of the D3
- Heart — heart health
Wilkin’s Pre- and Intra-Workout Drinks
Wilkin mixes his pre-workout drink, consisting of two scoops of raspberry lemonade RAW PUMP, which includes L-Citrulline, Agmatine, Lions Mane Extract, Alpha GPC, Nitrosigine, L-Taurine, and Himalayan pink salt, and one and a half scoops of CBUM Thavage Pre-Workout (blackberry lemonade flavor), which features L-Tyrosine, Beta Alanine, Arginine Nitrate, Huperzine A, Alpha GPC, and bitter orange.
Wilkin mixes his intra-workout carb drink, consisting of one scoop of:
Wilkin’s intra-workout totals 75 grams of carbs, which he drank throughout his shoulder workout with Griffen.
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[Related: Kamal Elgargni to Enter 2022 Tampa Pro and 2022 Texas Pro in the Men’s Open Division]
Wilkin and Griffen’s Shoulder Workout
Wilkin and Griffen’s shoulder workout was designed to move back to front. They trained rear, side, and front delts in that order. Check out the workout session details below:
Bent-Over Rear Delt Raise & Standing Dumbbell Side Laterals
Wilkin began their workout with bent-over rear delt raises on the cable station using cuffs instead of handles to focus the effort on the muscle. He kept the movement slow and controlled, raising the weight for the two-to-three seconds, squeezing at the top, and lowering it down.
The standing side lateral dumbbell raise was next, where a proper form was prioritized over the amount of weight. Strict form and moving through the full range of motion helps build the cap of the delt. Both bodybuilders seemed to find their shoulders respond well to high volume and extended time under tension.
Dumbbell side raises, the bread and butter.
Wilkin and Griffen finished the exercise with a back-off set of 50 repetitions.
Kneeling Side Lateral Machine & Seated Dumbbell Front Raises
For the kneeling side lateral machine variation of the side lateral, Wilkin and Griffen finish the exercise by performing three complete reps with a hold at the top, followed by three partial repetitions. They hit seated dumbbell front raises, swapping between a neutral hand position and a hammer grip every five reps for 20 total reps per set. Changing the line of pull offers stimulation to different front delt muscle fibers.
Hammer Strength Shoulder Press & Six Ways
During shoulder-only training sessions, Wilkin recommends pressing at the end of the workout. The goal is to pump more blood to the shoulders so “we can barely raise our hands over our heads.” The Hammer Strength shoulder press for the front head gets the nod for that job.
The finisher of the workout for Wilkin and Griffen is called “six ways,” although each movement has an individual name, such as swimmers’ shoulders and crucifixes. Taking a pair of light dumbbells, they performed raises in various planes of motion to hit all three heads of the shoulders. It’s a high-volume finisher that signals the body to start the recovery process.
You’re hitting every side of your shoulder. It’s good to go light and do it at the end of your workout.
Below are all exercises in the same order as Wilkin performed during his workout:
- Bent-Over Rear Delt Raise
- Rear Delt Cable Crosses
- Standing Dumbbell Side Laterals
- Kneeling Lateral Raise Machine
- Seated Dumbbell Front Raises
- Seated Hammer Shoulder Press
- Six Ways
Wilkin finds training with a partner pushes him to work harder in the gym. He is hopeful Griffen will join him again during Griffen’s Olympia prep as Wilkin also aims to qualify for the 2022 Olympia.
Featured image: @brett_wilkin on Instagram