Shawn Rhoden Arm Workout

Shawn Rhoden Arm Workout

Shawn Rhoden, perhaps better known as “Flexatron,” has accomplished what most thought was unthinkable. He dethroned the seven-time defending champion Phil Heath to win the 2018 Mr. Olympia. He also won as the oldest bodybuilder to win the Mr. Olympia title, at the age of 43 years and five months. However unlikely this win was, it happened and Flexatron can definitely say that his huge arms were a big reason for this title win. Let’s take a deeper look at the Shawn Rhoden arm workout from 2016 where he was really starting to make a name for himself as an IFBB professional bodybuilder.

Shawn Rhoden’s Troubled Past

Born April 2, 1975 in Kingston, Jamaica, Rhoden settled in Maryland in 1990. He started bodybuilding in 1992 and suffered a few setbacks along the way. He dealt with several injuries and alcohol dependence. Rhoden rose past all of this to obtain his IFBB Pro Card in 2010. At the 2011 Mr. Olympia, Rhoden made his debut and finished 11th. He then finished third in 2012 and fourth in 2013. In 2014 and 2016, Rhoden once again finished third. He stayed near the top every year, but the seemingly insurmountable task of being Phil Heath continued to come up.

In 2018, Rhoden changed things around and took home the title and now he becomes the man to beat.

Shawn Rhoden

Shawn Rhoden Arm Workout

Let’s take a look at the Shawn Rhoden arm workout that grew those massive guns. The workout begins with a 10-minute job on the treadmill to break a sweat and to get the blood pumping. From that point, Rhoden takes on 8 different arm exercises, each of which have 4-5 working sets of 8-12 reps each. The key to Rhoden’s arms are that each rep counts. Think about that mind-muscle connection and keep time under tension in mind during each set. The arm muscles need tension to grow so make each rep count. Make sure that each rep is performed fully.

ExerciseSetsReps
Triceps Rope Pressdown4-58-12
Standing Barbell or EZ-bar Drag Curl4-58-12
Lying EZ-bar French Press4-58-12
Hammer Strength Biceps Curl4-58-12
One-arm Overhead Dumbbell Extension4-58-12
Cable Rope Curl4-58-12
One-arm D-handle Cable Extension4-58-12
Dumbbell One-arm Preacher Curl4-58-12

Note that the Shawn Rhoden arm workout alternates tricep exercise to bicep exercise. While this arm workout is not for the faint of heart, this workout will definitely ensure that you are getting them gains. Keep your nutrition on point and ensure that you are taking the proper supplements for optimal muscle growth.

If you attempt the Shawn Rhoden arm workout, post your feedback below.

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