Athlete's workout plan and diet Larissa Reis
Larissa Reis is a well-known Brazilian athlete, who competes in the Figure category at international level and has been on the cover of several magazines.
It measures 1,70m and weighs approximately between 70kg to 74kg, depending on the stage you are in.
His training is done six times a week, uses 3 sets per exercise and usually between 12 to 15 repetitions per series, still doing training cardio daily.
As for your diet, which you will find below, there are five meals with foods nutritious and a shake after training.
If you do not know any exercise, simply click on the name to access an image of it.
Then get to know the training plan and Larissa Reis' diet.
Workout A - Shoulders and Abs
- Dumbbell Shoulder Press - 3 series x 12-15 repetitions
- Fronts - 3 series x 12-15 repetitions
- Cable sides - 3 series x 12-15 repetitions
- Inverted Peck Deck - 3 series x 12-15 repetitions
- Shoulder Press on Machine - 3 series x 12-15 repetitions
- Sit-ups on the machine - 3 series x 20-25 repetitions
- Suspension leg lift - 3 series x 20-25 repetitions
- Inclined leg lift - 3 series x 20-25 repetitions
Workout B - Biceps and Triceps
- Bicep curl with dumbbell - 4 series x 15 repetitions
- Bicep Curl With Bar - 4 series x 15 repetitions
- Curl on the machine - 4 series x 15 repetitions
- Tricep extension on machine - 4 series x 15 repetitions
- Halter tricep extension - 4 series x 15 repetitions
- Funds - 4 series x 15 repetitions
Workout C - Legs and Twins
- Leg extension - 3 series x 12-15 repetitions
- Squat - 3 series x 12-15 repetitions
- Press - 3 series x 12-15 repetitions
- Sitting press - 3 series x 12-15 repetitions
- Elevation of sitting twins - 3 series x 25 repetitions
- Standing Twins - 3 series x 25 repetitions
Workout D - Back
- Elevations on the machine - 3 series x 12-15 repetitions
- Wide pull on the machine - 3 series x 12-15 repetitions
- Seated Paddling - 3 series x 12-15 repetitions
- Halter Rowing - 3 series x 12-15 repetitions
- Hyperextensions - 3 series x 12-15 repetitions
- Trunk extensions on the machine - 3 series x 12-15 repetitions
Workout E - Chest and Abdominals
- Inclined Press - 3 series x 12-15 repetitions
- Flat bench press - 3 series x 12-15 repetitions
- Push ups - 3 series x 12-15 repetitions
- Crossover - 3 series x 12-15 repetitions
- Peck deck - 3 series x 12-15 repetitions
- Sit-ups on the machine - 3 series x 20-25 repetitions
- Suspension leg lift - 3 series x 20-25 repetitions
- Inclined leg lift - 3 series x 20-25 repetitions
Workout F - Hamstrings and Buttocks
- lunges - 3 series x 12-15 repetitions
- Wide squat - 3 series x 12-15 repetitions
- Dead weight with legs outstretched - 3 series x 12-15 repetitions
- Leg curl - 3 series x 12-15 repetitions
- Leg curl sitting - 3 series x 12-15 repetitions
- Hip extension on the machine - 3 series x 12-15 repetitions
- Abductors - 3 series x 12-15 repetitions
In addition to weight training, he also does cardio training every morning for 45 minutes.
Feed
- 1 Meal
- Egg whites, spinach, oats and grapefruit
- 2 Meal
- Chest turkey and spinach
- 3 Meal
- Bison, asparagus and sweet potatoes
- After training
- Protein and almond smoothie
- 4 Meal
- Chicken breast and broccoli
- 5 Meal
- Tilapia and green beans
- Social Networks
- Facebook Larissa Reis
- Instagram Larissa Reis
- Larissa Reis Website
- Sources: Athlete's official website, social networks and interview simplyshredded.com
