Quick stats:
Age: 24
Height: 5’5” – 165 cm
Weight: 63 kg – 138 lbs
How did you get started with bodybuilding?
I remember sitting on the couch in late October 2013 and watching the Olympia Bikini Contest.
I thought to myself, “I want to look like that!” So I made it my goal to achieve a fit and shredded physique and I haven’t looked back since!
Where does your motivation come from?
Motivation comes from within, knowing I can better myself with every new day.
I seek motivation from my top inspirations on social media or I will look back at competition photos!
What workout routine has worked best for you?
Full Routine:
Monday – Glutes & Hamstrings
- Reverse Hack Squat 3×15
- Good Mornings (Light weight) 3×20
- Sumo Squats 3×15
- Lying Leg Curl (Single Leg) 3×10 each leg
- Glute Cable Kick Back & Side Kick 3×10 each side
- Walking Weighted Lunges 3×20
- Barbell Glute Bridges 3×10
- Abductor (Sitting on edge) 3×20
- Stepper 20 Min
Tuesday – Shoulders
- Shoulder Press 4×12
- Face Pulls 3×20
- Dumbbell Seated Side Lateral Raise 4×12
- Rope Push Down 4×12
- Kettle Bell Swings 4×12
- Cable Rear Delt Fly 3×10
- Seated Fly’s 1×100
Wednesday – Back & Biceps
- Lat Pulldowns 4×12
- Bent Over Rows 4×12
- Barbell Curls 3×10
- Dumbbell Curls 3×10
- Bent Over Two Arm Long Bar Row to failure
Thursday – Legs
- Calf Press using the Leg Press Machine 3×20
- Smith Machine Pistol Squats 3×10 (each leg)
- Lying Leg Curls with Dumbbell 3×12
- Standing Calve Raises 3×10
- Seated Leg Extensions 4×15
- Dumbbell Sumo Squats 3×12
- Barbell Glute Bridges 3×10
- Stair Master 20 Min
Friday – Abs & Cardio
- Cable Crunches 3×15
- Lying Leg Raises To Failure
- Cable Reverse Crunches 3×10
- Stair Master 30 Min
Saturday – Shoulders
- Shoulder Press 4×12
- Face Pulls 3×20
- Dumbbell Seated Side Lateral Raise 4×12
- Rope Push Down 4×12
- Cable Rear Delt Fly 3×10
- Seated Military Press 3×15
- Seated Rear Delt Fly’s 1×100
Sunday – Rest
- Recovery
If you had to pick only 3 exercises, what would they be and why?
- Kettle Bell Swings: I love kettle bell swings for many reasons being: they burn a heap of calories and fat, they work your lower back, hamstrings and glutes. They can also help to tone the upper back and shoulders too! This exercise pretty much hits everything!
- Sumo Squats: For great legs and a toned booty! Targets your glutes, inner and outer thighs without putting too much stress on your lower back!
- Shoulder Press: Because it works several muscles of the upper body and has benefits that can actually help improve daily functioning.
What is your diet like?
Cutting Diet:
- Meal 1: 100 grams Grilled Chicken, 4 Egg Whites + 1 Yolk, 120 grams of Blueberries or Strawberries
and ½ cup of Brown Rice - Meal 2: 120 grams of Grilled Turkey Mince, 1 x cup of Fresh Green Beans, ½ cup of Pumpkin and 30 grams of Raw Mixed Nuts
- Meal 3: 120 grams Turkey Mince (cooked weight), 1 cup of Green Vegetables, 1 Carrot and ½ cup of Pumpkin
- Meal 4: 110 grams of Grilled Salmon, 1 cup of Steamed Green Vegetables and 30 grams of Almonds
- Meal 5: 130 grams of Grilled Chicken (cooked weight), 1 cup of Steamed Green Vegetables and 1 piece of Roast Pumpkin (100 grams)
- Meal 6: Before Bed – 2 teaspoon Chia Seeds in warm water and 2 pieces of Fruit
When trying to cut down do you prefer to use HIIT or just normal cardio?
Normal cardio! Treadmill, Stepper and Stair Master are all in my top favorite cardio exercises!
What is your supplementation like?
- APS L Carnatine
- APS White Lightning
- APS L Glutamine
- APS Mesomorph
- APS Aminomorph
- APS GH-REM
- Green Tea X50
Favorite Quote?
Stay true in the dark and humble in the spotlight!
Facebook: Shannah Baker Fitness Model
Instagram: @shannahbaker
