IFBB Pro Bodybuilder Brett Wilkin is preparing to save the life he knew in Denver, Colorado, for the sunny state of Florida, where the opportunity from 34-year-old Iowa awaits. But before “The Butcher” embarked on his 30-hour trekking cross-country, He drove to the Achieve Fitness Gym in Pueblo, Colorado for two and a half hours for a training session focused on the chest and deltoid muscles...
Wilkin uploaded his workout to a relatively new YouTube channel on April 26, 2022. He and the classic Fijik athlete Jordan Trip Arthur experienced heavy presses, chest flies, and lateral raise gauntlets. Check out the entire workout session in the video below.
[Related: Bodybuilder James Hollingshead Builds Titanic Delts With Brutal Shoulder Workout]
Wilkin spends time between Mile High City and Stuart, Florida, training at the Revive Gym with bodybuilding companion Empower Field and his coach Matt Jansen. Wilkin is also co-founded by Jansen and working with the Sunshine State-based Revive brand and Raw Nutrition. Wilkin’s last show was the 2022 Arnold Classic USA, finishing in 6th place. He plans to compete again in 2022 to qualify for the 2022 Olympia scheduled for December 16-18, 2022 in Las Vegas, Nevada.
Brett Wilkin Chest and Deltoid Training
Check out the full training session details below.
Machine seat chest fly
Wilkin and Arthur preceded a heavy press with several sets of machine flies to warm their chest and shoulders. Fly variations stretch pecks, and their range of motion creates more mechanical tension in the muscles, which can help stimulate hypertrophy. The exact number of sets and personnel he performed was not shown. While a very beneficial chest movement, Wilkin was keen on jumping into a complex exercise.
Incline Smith Machine Bench Press
Many bodybuilders like the Smith machine version of the bench press. Unlike traditional free weight variations, the barbell is on rails and moves along a given track. The advantage of Smith machines and free weights is that they eliminate the balance and stability as limiting factors. It often serves as a safer alternative when loading heavier weights.
The weight bench was set at an angle of inclination that could accentuate the upper chest. IFBB professional athletes used thumbless grips to strengthen the connection between the mind and muscles. Wilkin was shown to perform a set with four 45-pound weight plates on each side, complete four iterations, rest for a few seconds, and repeat three more times before dropping onto the three plates. I did.
[Related: Jeff Nippard Responds to Bodybuilder Chris Bumstead’s Opinion That the Sumo Deadlift Is “Cheating”]
Hammer Strength Incline Press & Dumbbell Lateral Raise
Without the Hammer Strength Press variation, chest training would not be complete. Wilkin says that many people mistakenly do this exercise by keeping their elbows high. This shifts the focus to the deltoid muscles rather than the deltoid muscles. Wilkin led one standard set and two drop sets to failure.
Arch your back, your chest up, your elbows down, and punch through.
The next exercise in Wilkin’s shoulder training was what he learned from late bodybuilding legend John Meadows. A combo movement that performs a set of lateral raises of a sitting dumbbell with full range of movement and immediately picks up a heavy dumbbell and makes it a partial person in charge. This technique helps move the head on the sides of the deltoid muscles to create a round and wide aesthetic. Wilkin’s partner helped him squeeze out the last few full contacts, but the video showed only one set of this exercise.
Cable Crossbody Lateral Raise & Cable Sheet Chest Press
Wilkin jumped on the lateral ascent of the cable with little rest from the previous exercise. They used both sides of the machine, crossed the cables and trained both sides at the same time to maintain constant tension in the deltoid muscles.
We’re hitting 15-20 rep in all, I then saw the most growth in my shoulders.
Wilkin used a strict foam and focused on using a good pump on the shoulders. He used a cable restore attachment instead of a handle. For this move, one straight set and two drop sets were shown.
Wilkin added a bit of spice to his next chest exercise with a tapered Prime Fitness Kaz handle for an ergonomic grip.
It really fills the inside of the chest and its squeezing is awkward.
Cable chest presses are very difficult because they require a lot of stabilization. As a result, Wilkin’s arms were shaking while he was exercising.
Inclined Machine Shoulder Press & Machine Lateral Raise
Wilkin jumped on a hammer strength shoulder press machine and sized the anterior and lateral deltoids to some extent. The tilt angle of the bench provides an angle to push the shoulders more comfortably. He had 15 contacts in the first set, but wanted something more rewarding. His next set was run as follows:
- 10 times
- 15 seconds break
- Set to failure
- 15 seconds break
- Set to failure
Wilkin concludes his shoulder session with a brutal finisher that most gym attendants are likely to reach for the trash can. Painful 30 seconds.
[Related: Jim Stoppani on Modern Bodybuilding and the Use of Performance Enhancing Drugs]
Brett Wilkin Chest and Deltoid Training
Below are all the exercises in the same order that Wilkin did during training. Due to video editing, the exact number of sets and personnel for each movement has not been confirmed.
- Machine seat chest fly
- Smith machine chest press
- Hammer Strength Incline Press
- Dumbbell Lateral Raise
- Cable Crossbody Lateral Raise
- Cable sheet chest press
- Machine shoulder press
- Machine start-up sideways
Brett Wilkin is increasing his training intensity. His upcoming move to Florida could boost his motivation to climb the open ranks. See if it culminates in the 2022 Olympia qualification.
Featured image: Instagram @brett_wilkin
