Women’s Workout Chest and Shoulders | Sam Slater


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Want a great workout to help tone and build your shoulders and chest? Women’s Physique Competitor Sam Slater gives you a great routine to follow along with some great information about her training, supplementation and nutrition.

Pre Training Meal:
8oz Chicken Breast
5g Coconut Oil
10g Peanut Butter

Pre Training Supplements:
Fusion One Punch
L- citrulline/Sodium/Beta-alanine

Muscle Groups:
Chest & Shoulders

Hammer Strength Decline Chest Press – 4 sets of 10 reps
Cable Fly Superset with Push Ups – 3 sets of 12-15 reps
Dumbbell Bench Press – 4 sets of 10 reps
Dumbbell Shoulder Press – 3 sets of 12 reps
Dumbbell Lateral Raise superset with Front Raise – 3 sets of 12 reps
Pec Dec Reverse Fly – 3 sets of 15 reps

Post Training Supplementation:
Essential Amino Acids
Branch Chain Amino Acids with added Leucine

Post Training Meal:
5oz Salmon
7 Rice Cakes
4oz Green Veggies

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