BRETT WILKIN’S PUMP ARM WORKOUT FOR MASS
Build Killer Arms with IFBB Pro Brett Wilkin’s Pump Arm Workout for Mass
Brett Wilkin’s Supplements
Pre-workout:
1 scoop Mango Punch HOSSTILITY stim pre-workout
1 scoop Sour Peach BLOODSHOT non-stim pump pre-workout
Intra-workout:
35 grams of Unflavored CDX Cluster Dextrin carb powder
1 scoop of Orange Pineapple SILO[9] essential amino acids + hydration
Brett normally loves using the INTRA[R3]. However, as he gets closer to the show, he likes to have as much control as possible over what is going into his body. That is where the STACKED SERIES is the perfect choice for him to build your own supplement stack! He is able to increase his intake of specific ingredients depending on what his body needs leading into the show.
Brett Wilkin’s Arm Workout
3 Way Triceps Extension:
Brett begins his arm day with this three-way cable triceps extension. Set up a high cable with no handle. Begin by facing away from the weight stack. Grab onto the handle with the opposite hand to the side of your head that the cable is running. Extend your arm out explosively until your arm is fully extended and then control the weigh back down. Do this for 10 reps before immediately moving on the next variation. Next, grab move the cable so that it is running on the same side of your head as the arm you are using and bend over to about a 45-degree angle. Your upper arm should be parallel with the floor. Extend your arm out explosively until your arm is fully extended and then control the weigh back down. Do this for 10 reps before immediately moving on the third variation. For the final variation, face the cable machine and perform a traditional single arm push-down. Do this for 10 reps before immediately moving on the next variation. Perform this variation for 3-4 sets taking the last two sets to failure.
Two Handle Pushdown:
Set up two single grip handles on a high cable machine. Stand up tall with your chest up and shoulder blades pulled back. Grab the handles with an overhand grip, and perform 12 reps, contracting your triceps hard each rep. Once completed, immediately flip your hands over so that you are holding the handles with an underhand grip and perform 12 more reps. Do this superset for 3-4 sets taking the last two sets to failure.
21’s:
Set up a straight bar on a low cable pulley. Grab the handle and stand up nice and tall with your chest up and shoulder pulled back. Begin by performing 7 reps of bicep curls and stopping once the bar is at a 90-degree angle and returning it back to a fully lengthened position. Once those 7 reps are completed, immediately perform 7 more reps from the 90-degree point to a fully contracted position. Once those reps are completed, perform 7 reps with a full range of motion. Do this superset for 3-4 sets taking the last two sets to failure.
Single-Arm Preacher Curl:
For this exercise position yourself on a preacher curl so that you have one of your arms resting flat on the pad. Start with your arm outstretched and then being to drive the handle up and bring your hand towards your shoulder. Once at the top, contracting your bicep hard and then slowly returning the weight back to the starting position in a slow and controlled manner. Perform 3-4 sets of 20 reps per hand, taking the last 2 sets to failure.
Lying Cable Skull Crushers:
Set up a flat bench in front of a low cable pulley with a EZ curl bar attachment on. Make sure that the bench is facing away from the cable machine and the handle is behind you. Start by straightening your arms and driving your fists towards the ceiling. Once fully extended, control the weight back down getting a good stretch at the bottom. Do 3-4 sets of 10 reps, taking the last two sets to failure. On the last set, reach failure at 10 reps and then pause for 10 seconds at the bottom for 15 seconds and then do as many reps as you can until you reach failure again and then pause for 15 seconds and repeat this one more time.
Cable Pushdown:
The next exercise will involve some friendly competition with your training partner. You will need to set up a straight bar on a high pulley. You will perform sets of descending repetitions, only resting for as long as it takes your partner to complete the same number of reps. The rep scheme is as follows 12, 10, 8, 6, 4, 2, climbing up weight in each set. Once you get down to 2 reps, you will climb back up the opposite way.
Cybex Preacher Curl:
This is Brett’s favorite preacher curl machine. Set the seat height so that the back of your arms are resting flat on the pad when you are doing the exercise. Perform a bicep curl, driving the weight up quickly, holding the contraction for a second and then controlling the weight back down. Perform 3-4 sets, climbing up weight each set until you reach failure on the last two sets. On the last set, you will perform curl up the weight up explosively for 1 second, hold for 3 seconds and then control the weight down for three seconds. Perform 10 reps to failure.