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We recently traveled out to Santa Barbara, California where we met up with Prosupps athlete, Shawn “Flexatron” Rhoden.
Shawn is in complete prep mode as he has his sights set on dethroning Phil Heath at this year’s Mr. Olympia contest.
In this video, Shawn and his trainer Chris Lewis take us through one of their heavy leg days.
First exercise Shawn does is the leg extension.
For this exercise, Shawn goes heavy and performs drop sets, dropping the weight significantly and pushing through muscle burn to pre-exhaust the muscle.
The next exercise Shawn does is the Smith machine squat. Chris likes to switch the form of squat up on Shawn from time to time.
The week prior they had used back squats, which Chris likes Shawn doing to build muscle. In this video, Shawn performs Smith machine squats and focuses on each contraction.
They work their way up to a final set using 5 plates before moving on to the next exercise.
After finishing up on the Smith machine, Shawn and Chris move over to the machine hack squat for some heavy machine front squats.
Shawn is still just beginning his prep and is regaining his enormous strength, which usually peaks around the 7th week out mark. Regardless, he is still able to move some serious weight in the weight room.
Shawn easily maxes out the leg press machine and has to improvise to add additional weight to it.
Still, after performing a couple of working sets, he runs out of weight to use and has to switch over to one legged leg presses.
Shawn wraps up his leg day by finishing off with standing leg curls.
Shawn admits he enjoys having a team in his corner, because they can see things he can’t see. Their insight will help him bring his best package to the stage.
|1. Leg Extension||3||varied (21 secs under tension) w/ drop sets|
|2. Smith Machine Squat||4||6-8|
|3. Machine Front Squat||4||8-10|
|4. Leg Press||4||10-12|
|5. Standing Hamstring Curl||3||8-10|
What do you guys think about Shawn’s chances in this year’s Mr. Olympia? Let us know in the comments section below!
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