2025 Mr. Olympia-Qualifed Brett Wilkin Shares Off-Season Arm Training
Seven athletes have qualified for the 2025 Mr. Olympia contest as of Jan. 16, 2025. The first to do so was IFBB Pro League Men’s Open bodybuilder Brett “The Butcher” Wilkin, who earned his spot on the Olympia stage by winning at the 2024 Legion Sports Fest Pro on Sept. 28, 2024.
The 2025 Olympia’s date and location have yet to be officially announced, but thanks to that early win, Wilkin enjoys an extended off-season. He intends to take full advantage of it by adding size to various parts of his physique, including his arms.
Brett Wilkin’s Arm Exercises
- Single-Arm Triceps Pushdown
- Superset: Triceps Pushdown with Reverse Grip Triceps Pushdown
- Single-Arm Cable Overhead Extension
- High-Cable Curl
- Single-Arm Machine Preacher Curl
- Dual-Arm Machine Preacher Curl
- Superset: Bilateral Overhead Extension and Dip Machine
- Superset: Incline Dumbbell Curl and Reverse Grip EZ-Bar Curl
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Wilkin’s arm workout started with triceps, followed by biceps, then triceps again, with biceps and forearm work at the end. He feels this sequence enables the most volume.
“I like to go back and forth to ensure we’re evenly distributing blood and volume,” Wilkin explained. “…making sure we really feel things and giving some recovery so we can hit them all hard again.”
Wilkin focused on each unilaterally via single-arm pushdowns, followed by a superset of two other pushdown variations. Combined with the third exercise — an overhead extension — Wilkin targets all three heads of the triceps before moving on to the biceps.
Biceps training began with a high cable curl, also known as Hercules curls, which Wilkin said he learned from Arnold Schwarzenegger’s book, “Encyclopedia of Modern Bodybuilding,” followed by two machine preacher curl movements. Studies have shown that hypertrophy could be greater when using a machine version of this exercise due to improved stability. If strength was the priority, using a barbell variation might be more recommended. (1)
Wilkin shifted his focus to triceps by supersetting machine overhead extensions with machine dips. His workout did not include free weights until the end, when he paired incline dumbbell curls and reverse EZ-bar curls to target his biceps and forearms. Old-school fans may feel he needs more free weight work, but research has shown that gains in size and strength with machines are comparable to free weights. (2)
Wilkin is expected to make his Olympia debut in the 61st edition of the Mr. Olympia contest. He qualified in 2023 but did not compete due to digestion issues. Only pro show winners who have not yet qualified can earn Olympia roster spots in 2025. Should Wilkin enter and lose a future pro show during the 2025 season leading up to the 2025 Olympia, his spot on the big stage will remain secure.
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References
- Nunes, J. P., Jacinto, J. L., Ribeiro, A. S., Mayhew, J. L., Nakamura, M., Capel, D. M. G., Santos, L. R., Santos, L., Cyrino, E. S., & Aguiar, A. F. (2020). Placing Greater Torque at Shorter or Longer Muscle Lengths? Effects of Cable vs. Barbell Preacher Curl Training on Muscular Strength and Hypertrophy in Young Adults. International journal of environmental research and public health, 17(16), 5859. https://doi.org/10.3390/ijerph17165859
- Schwanbeck, S. R., Cornish, S. M., Barss, T., & Chilibeck, P. D. (2020). Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. Journal of strength and conditioning research, 34(7), 1851–1859. https://doi.org/10.1519/JSC.0000000000003349
Featured Image: @brett_wilkin on Instagram
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