Shane Hawkins Coaching

Happy new year 😍😍😍

2026 isn’t about becoming someone new — it’s about finally showing up as the person you were always meant to be.

In a world that moves fast, this feels calm.
Grateful for love that feels steady, safe, and real 🤍

Make 2026 your year go snash your goals

Christmas isn’t always loud laughter and full tables.
Today, we hold space for the empty chairs.
For the names we still whisper.
For the people who should be here… but aren’t.
If you’re raising a glass today, raise it to them.
To the memories that still make you smile — and still make your eyes sting.
To the love that never leaves, even when people do.
And if today feels heavy — if you don’t have family around you, or you’re quietly getting through the day — know this:
You are not forgotten.
You matter.
You belong, even on the days that feel loneliest.
Christmas isn’t about perfection.
It’s about love — the kind that stays, the kind that remembers, the kind that carries us through.
So wherever you are today… be gentle with yourself.
And know you’re not alone.

You’re not tired because you’re “getting older” —
you’re tired because your daily habits are draining the life out of you.

Every choice you make either fuels your energy or steals it.
These 5 silent energy killers are keeping you stuck in a constant state of fatigue — and most men don’t even realise they’re doing them every single day.

Fix these, and your energy, focus, and drive will come back stronger than ever.
Scroll through the carousel and find out which ones are holding you back ⚡

Arm day workout

Superset 1 — Heavy Compound Work
A1. Close-Grip Barbell Bench Press (Triceps)

4 sets: 10, 8, 6, 6 reps

Last set: Drop set — after 6 reps, drop 25% weight and go to failure

A2. Standing Barbell Curl (Biceps)

4 sets: 10, 8, 6, 6 reps

Last set: Drop set — after 6 reps, drop 25% and go to failure

Superset 2 — Mid-Range Isolation
B1. EZ Bar Skullcrushers

4 x 10–12

Last set: Drop 25% and go to failure

B2. Dumbbell Incline Supinating Curls

4 x 10–12

Last set: Drop 25% and go to failure

Focus on full ROM and controlled negatives (3 sec lowering phase)

Superset 3 — Pump & Stretch
C1. Overhead Dumbbell Triceps Extension (seated or standing)

3 x 12–15

Last set: drop set — 12 reps, drop 25%, then go to failure

C2. Cable Rope Hammer Curls

3 x 12–15

Last set: drop set — 12 reps, drop 25%, then go to failure

Finisher: Blood Volume Pump
D. Cable Rope Pushdowns + Cable Bar Curls (Dual Set)

3 rounds back-to-back

20 reps each

30 sec rest between rounds

Constant tension, strict form



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Want to lose fat faster without adding more gym sessions?
Here’s the secret most guys ignore 👇

It’s not another workout.
It’s not another supplement.
It’s something simple… walking.

Daily steps are the game-changer.
They boost fat loss, improve recovery, and skyrocket energy — without beating up your body.

That’s why all my clients walk.
And it works.

💬 DM if you’re ready to drop fat without spending more hours in the gym.

Upper body workout 💪
My current split

Lower
Upper
Lower
Upper
Rest
Then repeat

# 💪 💪💯

Stop waiting for the “perfect time.”
Stop waiting to feel motivated.

Because here’s the truth:
👉 Motivation comes AFTER you take action, not before.

If you keep waiting for the right mood, the right day, the right spark… you’ll stay stuck where you are.

Discipline beats motivation every single time.
Take the first step today — the momentum will follow.

💬 DM if you’re ready to break the cycle and build unstoppable consistency.

Most men over 30 are either getting softer or stronger…
There is no in-between.

These 5 habits are non-negotiable if you want to stay lean, strong, and energised all year round.

Don’t wait for January.
Start now.

You look in the mirror and barely recognise the man staring back.
The belly.
The fatigue.
The zero motivation.
And worst of all — the guilt.

You feel trapped in a body you didn’t choose…
But now it feels like it’s your identity.

But here’s the truth:
You’re not stuck — you’re just missing the right tools, plan, and belief.

Swipe through this carousel to see how to break free from the dad bod trap — and become the man you know you’re meant to be.

Fitness

Most men don’t realise they’re destroying their own confidence daily.

Not because they’re lazy.
Not because they’re weak.
But because they’ve built habits that silently kill self-respect.

If you’ve ever looked in the mirror and thought:
“I’m not where I should be…”
This carousel is for you.

Swipe through and learn the 3 confidence-crushing mistakes you need to stop making — before they become your identity.

Fitness

You train hard. You eat clean (most of the time).
But you still don’t look like you lift.

Why?

Because there are brutal truths no one talks about — and if you’re serious about building a physique that actually turns heads, you need to face them.

Swipe through this carousel and get honest with yourself.
Here are 5 savage reasons your body isn’t reflecting your effort.

No filters. No BS.
Just the truth.