The training plan and the diet of the athlete Larissa Reis
Larissa Reis is a well-known Brazilian athlete, who competes in the figure category at an 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.
Your 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 don't know any exercise, just click on the name to have access to an image of it.
Then get to know the training plan and Larissa Reis' diet.
Workout A - Shoulders and Abs
- Shoulder press with dumbbells - 3 sets x 12-15 reps
- Front - 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 the machine - 3 sets x 12-15 reps
- Sit-ups on the machine - 3 sets x 20-25 reps
- Elevation of legs in suspension - 3 sets x 20-25 reps
- Inclined leg elevation - 3 sets x 20-25 reps
Workout B - Biceps and Triceps
- Bicep curl with dumbbell - 4 sets x 15 repetitions
- Bicep curl with barbell - 4 sets x 15 repetitions
- Curl on the machine - 4 sets x 15 repetitions
- Tricep extension on the machine - 4 sets x 15 repetitions
- Halter tricep extension - 4 sets x 15 repetitions
- Funds - 4 sets x 15 repetitions
Workout C - Legs and Twins
- 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
- Elevation of sitting twins - 3 sets x 25 reps
- Elevation of standing twins - 3 sets x 25 reps
Workout D - Back
- Elevations 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 paddle - 3 sets x 12-15 reps
- Hyperextensions - 3 sets x 12-15 reps
- Trunk extensions on the machine - 3 sets x 12-15 reps
Workout E - Chest and Abdominals
- Inclined 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
- Sit-ups on the machine - 3 sets x 20-25 reps
- Elevation of legs in suspension - 3 sets x 20-25 reps
- Inclined leg elevation - 3 sets x 20-25 reps
Workout F - Hamstrings and Buttocks
- Lunges - 3 sets x 12-15 reps
- Wide squat - 3 sets x 12-15 reps
- Dead weight with stretched 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 potatoes
- After training
- Protein and almond smoothie
- Meal 4
- Chicken breast and broccoli
- Meal 5
- Tilapia and green beans
- Social networks
- Facebook Larissa Reis
- Larissa Reis Website
- Sources: Athlete's official website, social networks and interview simplyshredded.com
