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Shawn "Flexatron" Rhoden is a professional bodybuilder that knows what he's doing. Shawn Rhoden competes at around 260lbs and standing 5'10" tall he is ripped to shreds when he is at that weight because this man holds a lot of muscle. Shawn was born in Kingston Jamaica in 1975.
He was inspired by his fellow countryman Mohamed Makkaway who competed very successfully as an Egyptian bodybuilder in the 1980's. He started training when he left school and after winning a few national bodybuilding competitions has continued to compete very successfully around the world as a professional.
He looked like he was going to take the Mr. Olympia title in 2016 but placed a a very close 2nd to the well-known Phil Heath. But this is not the first time Shawn has come so close, as he placed 3rd at the Mr. O in 2014. Shawn has made a good name for himself in competitive bodybuilding having won the first 12 contests in his last 15 appearances.
Shawn placed 2nd at the Arnold Classic to Dennis Wolf in a very controversial decision that raised a lot more questions than answers. In order to maintain his enormous amount of lean body mass that he carries on his frame Shawn has worked out what works for him and what doesn't, like any good professional bodybuilder.
The weekly training routine that Shawn uses during one of his well-organized cycles is listed below. It needs to be stressed that Shawn believes in cardiovascular fitness and will do 20 minutes of cardio before he starts his workout to warm up. He uses a well-controlled 2-1-2 tempo for all his reps.
Superset Incline D/B press together with Flat bench-press 12,10,8,6 reps
Incline D/B press: 12, 10,8, 6 reps
Cable crossovers: 12,10,8, 6 reps
Close-grip Bench-press: 12,10,8,6 reps
Overhead Rope extensions: 12,10,8,6 reps
Reverse pushdowns: 12,10,8,6 reps
Squats: 15, 12, 10, 8, 8 reps
Leg Press: 12,10, 8, 6 reps
Leg extensions: 4 X 10 reps
Stiff-legged deadlift: 4 X 10 reps
Leg curls: 12, 10, 8, 6 reps
Calf raises on Smith Machine: 4 X 15 reps
Seated calf raises: 4 X 15 reps
Military Press: 12, 10, 8, 6 reps
D/B lateral raises: 12, 10, 8, 8 reps
Bent-over D/B raises: 12, 10, 8, 8 reps
Plate shrugs: 3 X 10 reps
Wide-grip Pull-ups: 12, 10, 8, 6 reps
Lat pull-downs: 12, 10, 8, 6 reps
Seated cable rowing: 12, 10, 8, 6 reps
Bent-over B/B rowing: 12, 10, 8, 6 reps
Standing B/B curls: 12, 10, 8, 6 reps
Hammer Curls: 12, 10, 8, 6 reps
Saturday and Sunday: REST
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