Shannah Baker IFBB BIKINI PRO: Full Workout Routine + Diet

Suscribe Thanks so Much¡¡►
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Subscribe on HEAVEN SEVEN7 for more fitness videos: ►
Follow us on Facebook page:
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Music: Intro:Alan Walker – Fade [NCS Release]
Best Music Of 2015 | BreakingCopyright:
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

Utting 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

shannah baker workout
shannah baker diet