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Cyberflexing.com Exclusive Interview With Fitness Model And WBFF Pro Figure Athlete Shannon Petralito

Cyberflexing.com Exclusive Interview With Fitness Model And WBFF Pro Figure Athlete Shannon Petralito

How did you get started with bodybuilding?

For me it all began with a personal goal after the birth of my son in 2004. I wanted to get in the best shape of my life and I wanted to do something outside of my comfort zone so I decided to compete in my first figure competition in 2009! I was hooked after that!

How do you stay so motivated? What drives you?

My motivation comes from lots of things. The desire to be my personal best, the opportunity to motivate and inspire others the continuous support of my family, friends & fans & most importantly to set a great example for my son!

Cyberflexing.com Exclusive Interview With Fitness Model And WBFF Pro Figure Athlete Shannon Petralito

What is your training routine like?

I am currently training for the WBFF World Championships this August. I will be competing in Pro Figure so training is pretty intense.

Currently I lift a 5 day split with 6 days of fasted cardio. Again, this is as I prep for World’s. There are many ways to combine your weight training and still see results. Training for a competition requires a bit more concentration on each specific body part. Also, I do not do fasted cardio year round. I only pull this in when I need to drop my body fat to a certain level for competition. For the average person you can see good results with a consistent 5-7 hours of various exercise a week along with a solid nutrition plan. Everyone has different goals and their workouts and nutrition should reflect this! While is great to look up to Pro Athletes for motivation and advice what we are doing for nutrition and workouts may not be best for you.

Here is a sample of my week – however I do change up my exercises frequently.

Monday through Saturday – 6 am 50 minutes fasted cardio on a bike. I am trying to preserve my hard earned muscle here and burn fat the most optimal way for my body type.

Monday: Glutes, Hamstrings & Calves

  • Hack Squats – Feet High & Wide – Toes Out: 4 Sets x 20 Reps
  • Dumbbell Plie Squats: 4 Sets x 20 Reps
  • Glute Bridges: 4 Sets x 20 Reps
  • Dumbbell Single Leg Romanian Deadlifts: 4 Sets x 20 Reps
  • Barbell Curtsey Lunges: 4 Sets x 20 Reps
  • Standing Calf Raises: 4 Sets x 25 Reps
  • Seated Calf Raises: 4 Sets x 25 Reps

Tuesday: Back & Abs

  • Chin Ups: 4 Sets x 15 Reps
  • Plate Loaded Seated Row: 4 Sets x 15 Reps
  • V-Bar Pull Down: 4 Sets x 15 Reps
  • Standing Lat Pull Down: 4 Sets x 15 Reps
  • Low Back Extensions Holding Plate: 4 Sets x 15 Reps
  • Abs: 4 Sets of 15-20 reps

Wednesday: Chest & Triceps

  • Smith Machine Incline Press: 4 Sets x 15 Reps
  • Dips: 4 Sets x 15 Reps
  • Dumbbell Incline Press: 4 Sets x 15 Reps
  • Dumbbell Incline Fly: 4 Sets x 15 Reps
  • Triceps Press Down: 4 Sets x 15 Reps
  • Cable Cross Overs: 4 Sets x 15 Reps
  • Overhead Triceps Extension with Rope: 4 Sets x 15 Reps

Thursday: Legs & Calves

  • Romanian Deadlifts: 5 Sets of 15 Reps – I do lots of super sets here.
  • Lying Ham Curls: 4 Sets x 15 Reps
  • Suspension Lunges: 4 Sets x 15 Reps
  • Squats: 4 Sets x 15 Reps
  • Leg Extensions: 4 Sets x 15 Reps
  • Donkey Calf Raises: 4 Sets x 25 Reps
  • Seated Calf Raises: 4 Sets x 25 Reps

Friday: Shoulders & Calves

  • Dumbbell Shoulder Press: 4 Sets x 15 Reps
  • Cable Lateral Raise: 4 Sets x 15 Reps
  • Barbell Front Raise: 4 Sets x 15 Reps
  • Rear Delt Face Pull: 4 Sets x 15 Reps
  • Standing Calf Raises: 4 Sets x 25 Reps
  • Seated Calf Raises: 4 Sets x 25 Reps

Cyberflexing.com Exclusive Interview With Fitness Model And WBFF Pro Figure Athlete Shannon Petralito

If you had to choose only 3 exercises, what would they be and why?

  1. Squats – they are simply one of the best functional exercises out there promoting body wide muscle building and they are essential for a nice booty and a great set of legs!
  2. Hanging Leg Raises – one of the best abdominal exercises that hits the entire core!
  3. Dumbbell Shoulder Press – although I always like to isolate each shoulder muscle if I had to pick one that would be the dumbbell shoulder press because technically it hits all three.

What is your favourite form of cardio?

I personally like HIIT Cardio because I really love the feeling of a tough cardio workout and a good sweat! However, my current fitness goals require me to stick with steady state. In my off season I do incorporate a couple of days of HIIT training.

Cyberflexing.com Exclusive Interview With Fitness Model And WBFF Pro Figure Athlete Shannon Petralito

What is your diet like?

Currently I am rotating my starches for a gradual lean out while keeping my protein intake steady. Most of the time I am eating a solid 6 meals with a healthy balance of lean protein, veggies, complex carbs, fruits & healthy fats. I always drink a gallon of water or more a day.

You need to fuel your body with the proper amounts and types of foods to see long lasting results!

What supplements do you use?

I use Isagenix Ageless Essentials multi-vitamins, BCAA’s, glutamine, fish oil, Solgar joint supplement, Digestive Enzymes, Probiotic & a greens supplement. Off season I LOVE my Quest Bars! If you haven’t tried them yet I highly recommend them! Gluten free, Soy free, high protein, high fiber, low carb and delicious!!! www.questproteinbar.com

Cyberflexing.com Exclusive Interview With Fitness Model And WBFF Pro Figure Athlete Shannon Petralito

What are the highlights of your fitness career?

Oh wow! Well, winning the Figure Universe World Title in 2011, winning my WBFF Figure Pro Card in 2012 & last but not least placing top 5 at my Pro Figure Debut at the WBFF World Championships last year. I was so honored and humbled to stand on stage with the top figure athletes in the world including 2013 Champion and Figure Icon Monica Brant and 2012 World Champion Louise Van Der Nat.

Looking forward to returning to the stage this year!

Cyberflexing.com Exclusive Interview With Fitness Model And WBFF Pro Figure Athlete Shannon Petralito

Website: ShannonPetralito.com

Facebook: Shannon Petralito Pro Figure Athlete

Twitter: ‏@ShanPetralito

Instagram: shannonpetralito

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