Open Bodybuilder Brett Wilkin is looking to supersize his arms during his 2025 off-season. In a recent YouTube video shared on January 14, 2025, he walked fans through his superset-focused bicep and triceps workout as he aims to continue adding size.
“I’m going to bring you guys through a typical arm day with me. I’m currently in the off-season. These next few months is an off-season push I guess you would call it. I need to get more size like we all think we do.”
Having once come from the Classic Physique category, Wilkin has grown tremendously since his entrance into the IFBB Pro League. With youth on his side, Wilkin has steadily built a physique fit for the Men’s Open class. He gathered steam in 2022 with three contest appearances, including a sixth-place finish at the Arnold Classic and a second-place showing at the Romania Muscle Fest Pro. He capped off that season with a comeback victory at the Bigman Weekend Pro in Spain.
He decided to take the entire 2023 season away from the stage to focus on his physique development. These efforts paid off as he returned at the 2024 Legion Sports Fest Pro looking better than ever. As a result, he not only earned gold but clinched his Olympia qualification for 2025 early.
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Brett Wilkin Powers Through Intense Superset Arm Workout in 2025 Off-Season: “I Need to Get More Size”
Find his exercise selections below, which were featured in the RAW Nutrition YouTube video:
- One-Arm Triceps Pushdown
- Triceps Pushdown – Superset A
- Reverse Grip Triceps Pushdown: Superset B
- Single-Arm Cable Overhead Extension
- High-Cable Curl
- Machine Preacher Curl w/Dual-Arm & One-Arm
- Bilateral Overhead Extension: Superset A
- Dip Machine: Superset B
- Incline Dumbbell Curl: Superset A
- Reverse Grip EZ-Bar Curl: Superset B
One-Arm Triceps Pushdown
Wilkin prefers to alternate between triceps and biceps exercises on arm day, a similar approach used by fellow Open Pro Michal Krizanek.
“I like to train my arms a certain way. I like to totally tax one side before I move on to the other. What I mean by that is that I usually like to start with triceps, mainly because it’s the bigger muscle compared to your biceps right? So it takes up more of your arm. You want to hit that a little bit with more frequency and volume.”
Triceps Pushdown – Superset A + Reverse Grip Triceps Pushdown: Superset B
For his first superset, ‘The Butcher’ explained that he wanted to completely fatigue his triceps before moving on to biceps.
“Exercise number two, we are staying with triceps. I want to completely fatigue, pump, crash out these triceps before I move on to biceps. So, we’re going to move on to the second exercise for triceps a cable pushdown again but this one is going to be bi-lateral two-arms.”
“It’s almost like a superset. This is one I’ve been doing for a long long time,” he adds. “Then I’m going to do an under grip.”
Single-Arm Cable Overhead Extension
He stuck to just two top sets of single-arm cable overhead extensions.
“As you see I’m only doing two top sets per exercise here, especially initially on this cable work. What I’m focused on here is as you’re seeing is I’m focused on angles,” he shared. “Now we’re moving into an overhead single arm but with a different angle. ”
High-Cable Curl
Heading to the biceps, he performed high-cable curls, which he likes for warming up his elbows.
“I really like this movement for a couple of reasons. First, it’s really good to start with, again, like I said, making sure those elbows are warmed up,” he shared. “What I think about here is mimicking a front double biceps.”
Machine Preacher Curl w/Dual-Arm & One-Arm
During machine preacher curls, he focused on a peak contraction as well as a controlled eccentric into the stretch.
“It is time to move into our second movement of the biceps. What I’m going to do here now is I like to move on to some kind of single-arm movement now.”
He offered a form cue, adding that it’s important to think about driving your elbow into the pad.
“What I want to focus on is that peak contraction and a nice controlled eccentric portion all the way to the stretch and back through. My cues are when I’m curling up, think about you driving your elbow into the pad.”
Bilateral Overhead Extension: Superset A + Dip Machine: Superset B
He pre-exhausted his triceps with overhead extensions before supersetting with machine dips.
“We’ll pre-exhaust a little bit here, this is just mimicking a traditional tricep pushdown with the cable but I really like this angle of the machine.”
“I want to do a superset here on the triceps. This is going to be our bigger movements because I’m definitely going to hit a dip machine here. Max that out and go heavy there.”
Incline Dumbbell Curl: Superset A + Reverse Grip EZ-Bar Curl: Superset B
Lastly, he taxed the biceps and forearms with incline dumbbell curls and reverse grip EZ bar curls.
“Last superset to finish arm day. I’m feeling really good, really pumped,” he shared. “We’re going to do another superset but this time on the bicep side of things.”
“We are keeping our arms out here and really focused on extending it a little bit for tension on the bicep heads and just curling up and squeezing.”
“We’re going to pair that and hit some forearms as well.”
As Brett Wilkin continues to add mass during his latest off-season, time will tell how he looks at his next bodybuilding contest, which he’s yet to reveal. Given that he has his Olympia qualification already, he could sit out until the biggest event of the year if he chooses.
RELATED: Brett Wilkin and Blessing Awodibu Go Through A Killer Quad Workout
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