Jenna Shanks

Supplements used: SNP Multivitamin sport, Vitamin C 1000mg, SNP CalMag, SNP Omega 3, SSN Whey, SupaShape Carnitine, SupaShape Café Infusions, and Chronicle PrimeAmino

  1. Pre workout :
    30g SSN Whey (love cookies and cream flavour)
    1 teaspoon nut butter
    Medium banana
  2. Intra workout :
    Chronicle Nutrition PrimeAmino (BCAA) pineapple flavour is amazing
  3. Post workout :
    30g SSN Whey and 20g oats
  4. Before bed :
    SNP CalMag – helps me sleep.

Favourite supplement: SSN Whey protein and SupaShape Café Infusions
Favourite foods: oats, rice, chicken, nut butters, broccoli, and cauliflower
Favourite cheat meal: homemade bolognaise and mashed potatoes, Supashape Protein Brownies (slightly warmed which makes them deliciously gooey).

If I am really cheating, ice-cream is always delicious.

Jenna’s Achievements


  • Winning Supashape Transformation Challenge 2015.
  • Placing top 5 in transformation challenge Dec 2016 after recovering from 2 broken vertebrae in Dec 2015.
  • Featured in Fitness Mag Fatloss.
  • Helping others achieve healthier lifestyle choices

Jenna’s Workout

Jenna’s Workout

Tuesday
Wednesday
Friday
Saturday
Sunday
Legs
Upper Body
Back & Shoulders
Legs again
Arms
10-minute walk to the gym (warm up)
Incline barbell bench pull
3 sets of 3-5 reps
Dumbbell incline bench row
6 sets of 3 reps w/ 65-70% of normal 3-5 rep max
 
Barbell Bicep curls
4 sets of 15 reps
Squats:
50 squats non-stop
5 sets of 30 reps
Wide grip lat pulldown
3 sets of 6-8 reps
Rack chin
3 sets of 8-12 reps
 
Tricep pushdown
6 sets of 20 reps
Walking lunges:
3 sets of 30 walking lunges per leg
Rack chin
2 sets of 6-8 reps
Seated cable close grip row
3 sets of 8-12 reps
 
Standing dumbbell curls
4 sets of 15
Leg curls:
Warmup for 2-3 sets of 25 reps.
3 sets of 15 reps at a higher weight
Barbell deadlifts
3 sets of 6-8 reps
Close grip lat pulldown
(parallel grip) 2 sets of 15-20 reps
 
Close grip pushups
4 sets 20 reps per
Calves:
Seated calf raises 5 sets of 30 reps
Standing calf raises 3 sets of 8
Dumbbell bench press
4 sets of 3-5 reps
One arm dumbbell row
3 sets of 12-15 reps
 
Overhead cable extension
3 sets of 20 reps
 
Arnold dumbbell shoulder press
3 sets of 6-8 reps
Arnold dumbbell shoulder press
3 sets of 8-12 reps
 
Reverse grip pushdowns
3 sets of 20 reps
 
Barbell bicep curl
3 sets of 6-8 reps
Barbell upright row
2 sets of 12-15 reps
 
 
 
Skull crushers
3 sets 6-8 reps
Mountain dog 6-ways
3 sets of 12-20 reps
 
 

Other activities – Pilates, yoga or spinning at least once a week. Try to avoid running because I look like a retarded asparagus.

Tuesday
Legs
10-minute walk to the gym (warm up)
Squats:
50 squats non-stop
5 sets of 30 reps
Walking lunges:
3 sets of 30 walking lunges per leg
Leg curls:
Warmup for 2-3 sets of 25 reps.
3 sets of 15 reps at a higher weight
Calves:
Seated calf raises 5 sets of 30 reps
Standing calf raises 3 sets of 8
Wednesday
Upper Body
Incline barbell bench pull
3 sets of 3-5 reps
Wide grip lat pulldown
3 sets of 6-8 reps
Rack chin
2 sets of 6-8 reps
Barbell deadlifts
3 sets of 6-8 reps
Dumbbell bench press
4 sets of 3-5 reps
Arnold dumbbell shoulder press
3 sets of 6-8 reps
Barbell bicep curl
3 sets of 6-8 reps
Skull crushers
3 sets 6-8 reps
Friday
Back & Shoulders
Dumbbell incline bench row
6 sets of 3 reps w/ 65-70% of normal 3-5 rep max
Rack chin
3 sets of 8-12 reps
Seated cable close grip row
3 sets of 8-12 reps
Close grip lat pulldown
(parallel grip) 2 sets of 15-20 reps
One arm dumbbell row
3 sets of 12-15 reps
Arnold dumbbell shoulder press
3 sets of 8-12 reps
Barbell upright row
2 sets of 12-15 reps
Mountain dog 6-ways
3 sets of 12-20 reps
Saturday
Legs again
Sunday
Arms
Barbell Bicep curls
4 sets of 15 reps
Tricep pushdown
6 sets of 20 reps
Standing dumbbell curls
4 sets of 15
Close grip pushups
4 sets 20 reps per
Overhead cable extension
3 sets of 20 reps
Reverse grip pushdowns
3 sets of 20 reps

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