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Shane Makan Workout Routine & Diet Plan

Shane Makan Workout

Shane Makan is a fitness model and trainer who has earned the title of IFBB Pro. He is now a part of Hammer Fitness, which wants to use fitness to change people’s lives. People from all over the fitness world look up to him because he works hard and makes waves in his field. Shane Makan is one of the people who get ideas from him and tries to reach the same level as him.

These articles talk about all the work that went into getting Shane Makan to where he is now. So, we will get a detailed picture of how Shane Makan workout and what he will eat. Read on to find out more about him.

Shane Makan Stats

  • Date of birth: September 12, 1986
  • Height: 183 cm, 1.83 m, or 6 feet
  • Weight: 102 kg, 225 lbs

Shane Makan Workout Routine

Shane Makan works out 5 days a week and likes to work on each body component one at a time. He follows the following workout plan every week, broken down by body area and day:

 Shane Makan Workout

Day 1 – Chest

A1) DB Incline Press 3 sets of 12/8/6 repetitions

B2) DB Press Decline 3 sets of 8-15 repetitions

C1) Shoulder Press on a Machine 3 sets of 15/12/8 repetitions

D1) Flying Cables 4 sets of 15/12/10/8 repetitions

D2) Pushups three amrap sets

E1) Lateral Side DB Perform four sets of 20/15/12/10 reps.

F1) 3 sets of 8-12 repetitions of Incline Db Rows

F2) 3 sets of 8-12 repetitions on the face pulls

Also, read Flex Wheeler Workout Routine and Diet Plan

Day 2- Back and Biceps

A1) Pullups three amrap sets

B1) DB with a single arm 3 sets of 15/12/8 reps rowing

C1) Cable Sweaters 3 sets of 20/15/12 repetitions

D1) 3 sets of 12/8/6 repetitions on the rack

E1) Incline Bench DB Rows 4×15/12/8/6 reps

F1) Cable Curls Standing 3 sets of 12/8/6 repetitions

F2) Single arm preacher curls 2 sets of 8-15 repetitions

Day 3- Legs (Quad Focused)

A1) 4 sets of 8-15 repetitions of seated hamstring curls

B1) Hack Squats with Reverse Band 3 sets of 6-12 repetitions

C1) Leg Press 2 sets of 6-15 repetitions

D1) 3 sets of 8-12 repetitions of split squats

E1) Leg Extend 4 sets of 20/15/12/8 repetitions

E2) 4 sets of 8-12 repetitions of lying leg curls

F1) Additive Machine 2 sets of 8-15 repetitions

Day 4-Rest

Day 5-Delts/Chest

A1) Db Shoulder Press 3 sets of 12/8/6 repetitions

A2) Db Front raise 3 sets of 8-15 repetitions

B1) Lying Cuff Raises 3 sets of 25/20/15 reps

C1) Machine rows for rear delts 4 sets of 8-15 reps

C2) Banded Spider Crawl 3 sets of amrap

D1) Machine Chest Press 3 sets of 8-12 reps

E1) Weighted Dips 3 sets of amrap

E2) Pec Deck 3 sets of 8-15 repetitions

F1) Cable Pressdown 2 sets of 8-12 reps

F2) DB Skull Crushers 2 sets of 6-12 reps

Day 6-Leg Day (Hamstring Focused) (Hamstring Focused)

A1) Lying Leg curls 3 sets of 8-12 reps

B1) RDL 4 sets of 6-12 reps

C1) Seated Leg Curls 3 sets of 8-12 reps

D1) Leg Press 2 sets of 8-15 repetitions

E1) Abductor Machine 3 sets of 8-15 repetitions

Day 7-Rest( Repeat)

That was everything about Shane Makan workout routine. Moving on to his eating plan which fuels his body throughout the hard and amazing training sessions and coaching classes that he has throughout the week. Take a peek!

 Shane Makan Diet

Shane Makan Diet

Shane Makan follows a strict food regimen that consists of 5 to 6 meals every day. His main goal is to eat a balanced and clean diet in general, with occasional cheat meals to break up the monotony of the site. His diet is high in proteins, veggies, healthy carbohydrate sources like oats and rice, and necessary fats.

Shane Makan follows the following food plan:

Meal 1:

  • 250ml of egg whites
  • four entire eggs
  • 4 turkey bacon slices
  • 1 cup oats (gluten-free)

Meal 2:

  • 6 ounces of chicken thighs
  • White rice, 200g
  • 100g of dark greens

Meal 3:

  • 6 ounces lean ground beef
  • Sweet potatoes (300g)
  • 100g of dark greens

Preworkout meal:

  • Cream of rice (65g)
  • 1 tbsp protein powder
  • almond butter (16g)

During the workout:

  • 10 g eggs
  • 5 g creatine
  • 5 g Vitargo

Post workout meal:

  • 90g of rice cream
  • 2 protein scoops

That was all regarding Shane Makan’s diet plan. Some vitamins that he loves to incorporate into his routine complement his food plan. Let us now discuss the vitamins that Shane Makan uses.

Also, read Johnny Sins Workout Routine & Diet Plan.

Last Updated on July 28, 2023 by john liam