Athlete Larissa Reis' training plan and diet
Larissa Reis is a well-known Brazilian athlete, who competes in the figure category internationally and has been on the cover of several magazines.
It measures 1.70m and weighs approximately between 70kg and 74kg, depending on the stage it is in.
Your training is done six times a week, using 3 sets per exercise and normally between 12 to 15 repetitions per set, also doing cardio training daily.
As for his diet, which you will find below, there are five meals with nutritious foods and a shake after training.
If you don't know any exercise, just click on the name to access an illustrative image of it.
Then find out about Larissa Reis' training plan and diet.
Training A? Shoulders and Abs
- Dumbbell shoulder press ? 3 sets x 12-15 reps
- Frontals ? 3 sets x 12-15 reps
- Sides with cable ? 3 sets x 12-15 reps
- Inverted peck deck ? 3 sets x 12-15 reps
- Shoulder press on machine ? 3 sets x 12-15 reps
- Abdominals on the machine ? 3 sets x 20-25 reps
- Suspension leg raises ? 3 sets x 20-25 reps
- Incline leg raises ? 3 sets x 20-25 reps
Training B? Biceps and Triceps
- Dumbbell bicep curl ? 4 sets x 15 reps
- Barbell bicep curl ? 4 sets x 15 reps
- Curl on the machine ? 4 sets x 15 reps
- Tricep extension on the machine ? 4 sets x 15 reps
- Dumbbell tricep extension ? 4 sets x 15 reps
- Funds ? 4 sets x 15 reps
Training C? Legs and Calves
- Leg extension ? 3 sets x 12-15 reps
- Squat ? 3 sets x 12-15 reps
- Press ? 3 sets x 12-15 reps
- Seated press ? 3 sets x 12-15 reps
- Seated calf raise ? 3 sets x 25 reps
- Standing calf raise ? 3 sets x 25 reps
D training? Back
- Lifts on the machine ? 3 sets x 12-15 reps
- Wide pull on the machine ? 3 sets x 12-15 reps
- Seated row ? 3 sets x 12-15 reps
- Dumbbell row ? 3 sets x 12-15 reps
- Hyperextensions ? 3 sets x 12-15 reps
- Trunk extensions on the machine ? 3 sets x 12-15 reps
Training And? Chest and Abs
- Incline press ? 3 sets x 12-15 reps
- Flat bench press ? 3 sets x 12-15 reps
- Push ups ? 3 sets x 12-15 reps
- crossover ? 3 sets x 12-15 reps
- Peck deck ? 3 sets x 12-15 reps
- Abdominals on the machine ? 3 sets x 20-25 reps
- Suspension leg raises ? 3 sets x 20-25 reps
- Incline leg raises ? 3 sets x 20-25 reps
F training? Hamstrings and Glutes
- Lunges ? 3 sets x 12-15 reps
- Wide squat ? 3 sets x 12-15 reps
- Deadlift with straight legs ? 3 sets x 12-15 reps
- Leg curl ? 3 sets x 12-15 reps
- Seated leg curl ? 3 sets x 12-15 reps
- Hip extension on the machine ? 3 sets x 12-15 reps
- Abductors ? 3 sets x 12-15 reps
In addition to weight training, he also does cardio training every morning for 45 minutes.
Food
- Meal 1
- Egg whites, spinach, oats and grapefruit
- Meal 2
- Turkey breast and spinach
- Meal 3
- Bison, asparagus and sweet potato
- After training
- Protein and almond shake
- Meal 4
- Chicken breast and broccoli
- Meal 5
- Tilapia and green beans
- Social media
- Facebook Larissa Reis
- Larissa Reis website
- Sources: The athlete's official website, social media and interview simplyshredded.com