SHANE'S TRAINING - WEEK OF JANUARY 26, 2026
Just another week of hypertrophy training. Some things are a bit hectic right now due to both my training partner and me traveling at the end of the week, so we may get more than 4 days, but likely it will only be 4. Next week will be even more of an unknown because my wife will be out of town Monday–Thursday, so morning training (the time we can train together) isn’t an option. I will still stick to the volume landmarks of the week (24 sets per body part, in this case), but will have to modify by doing stuff in my garage using the Agile Rack and Landmine and whatnot.
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DAY 1
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DAY 2
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Incline DB Press Machine: 180 4x10
Close Grip Bench: 175x10, 185x8, 195x6, 205x4, 155x14+3+3
Stretch Push Ups: 3x12
Fly Machine: 2x12
Reverse Incline Upright Row: 70 2x20
Buffalo Bar Behind the Neck Press: 85 3x8-10
Lui Raises: 15’s 3x15
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Rope Straight Arm Pulldowns: 2x12
Close Grip Pulldowns: 3x8-10
Motorcycle Rows: 60x12, 80x10, 100x10 +5 partials
Inverted Rows: BWx15, 40x8+5 w/feet down, + 20x6, +BW x5
Seated KB Shrugs: 70 2x15
Triceps Pushdowns: 120 2x20
Incline Triceps Ext.: 3x10
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DAY 3
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DAY 4
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Seated Leg Curls: 3x8-10
Zercher Squat: 3x6-8
Deadlift: 2x8, then 2x12 snatch grip deficit
Leg Press: 3x8-10
Buffalo Bar Good Morning: 3x5-7
Goblet Squat w/heels raised: 2x20
GHD: 2x20
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Reverse Fly: 3x30 + 25% drop set each set
Press: 12,10,8,6,4,20
Face Down Incline Front Raises: 3x15-20
Slight Incline DB Bench: 2x8-10 + DC rest pause on second set
Slingshot Bench: 3x6-8
Gironda Dips: 2x max reps + myo reps for double max
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DAY 5
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DAY 6
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