SHANE'S TRAINING – Week of September 22, 2025

September 26, 2025 1 min read

SHANE'S TRAINING – Week of September 22, 2025

 

As stated last week, I am just rolling into some hypertrophy work for a few weeks. I will try to grab a few technical lifts for power snatches and power cleans when I have time, but nothing particularly hard or high volume. Just enough, if I have time and bandwidth, to not lose too much technique.

 

MONDAY

TUESDAY

Incline DB Bench: 65 3x8 (reverse fly between)

Bench: 215x5 (pulldowns between bench sets)

Close Grip Bench: 195x8

Wide Grip Bench: 185x10

Dips: 40 2x8


WEDNESDAY

THURSDAY

Incline DB Bench: 65 3x8 (reverse fly between)

Bench: 215x5 (pulldowns between bench sets)

Close Grip Bench: 195x8

Wide Grip Bench: 185x10

Dips: 40 2x8


FRIDAY

SATURDAY

Buffalo Bar Bench: 195 2-3x6-8

Chin Ups: 40 3x6-8

Incline Bench: 3x8-10

Barbell Curls: 3x8-10

Ez-Bar Triceps Ext.: 3x8-10

 

Walking lunges: 3x30 per leg

Lying Leg Curl/Leg Ext.: 3x8-10

Adductor/Abductor: 3x8-10

Hack Squat: 4 plates per side 2-3x8-10

Deadlift: to 5@8, then drop 20% for 2-3x5

Bulgarian Split Squat: 2-3x8-10

 



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