Larissa Reis

Slide background

NAME

  • Larissa Reis

OFF-SEASON WEIGHT

  • 143lbs

TRAINING LOCATION

  • Gold’s Gym – Las Vegas, NV

DATE OF BIRTH

  • May 21st

COMPETITION WEIGHT

  • 135lbs

FAVORITE BODY PART TO TRAIN

  • Shoulders and Glutes

FAVORITE FOOD

  • Sushi and Brownies

FAVORITE FIGURE PRO

  • Monica Brant

FAVORITE TRAINING ATTIRE

  • Brands do not matter as long as they are comfortable and durable.

HOBBIES

  • Brazilian Jiu-Jitsu, Extreme Sports, Futvolley, Swimming, Biking, and Longboard Skating

PERSONAL GOALS

  • To have happiness, prosperity, and to be healthy. To be a positive influence on people and to show, throughout my life, that we are all connected and we are the same and the world should be at peace.

CARDIO

    • 45 minutes of cardio is performed every morning.

Day 1 – Shoulders / Abs

  • Shoulders
    • Seated Dumbbell Press – 3 sets, 12-15 reps
    • Alternating Dumbbell Front Raises – 3 sets, 12-15 reps each
    • Low Pulley Lateral Raises – 3 sets, 12-15 reps
    • Revers Pec Deck (Rear Delts) – 3 sets, 12-15 reps
    • Machine Shoulder Press – 3 sets, 12-15 reps
  • Abs
    • Machine Crunches– 3 sets, 20-25 reps
    • Hanging Leg Raises – 3 sets, 20-25 reps
    • Incline Leg Raises – 3 sets, 20-25 reps

Day 2 – Biceps / Triceps

  • Biceps
    • Dumbbell Curls– 4 sets, 15 reps
    • Barbell Curls– 4 sets, 15 reps
    • Machine Curls– 4 sets, 15 reps
  • Triceps
    • Push Downs– 4 sets, 15 reps
    • Tricep Extensions – 4 sets, 15 reps
    • Dips – 4 sets, 15 reps

Day 3 – Legs / Calves

  • Legs
    • Leg Extensions – 3 sets, 12-15 reps
    • Squats – 3 sets, 12-15 reps each
    • Leg Press – 3 sets, 12-15 reps
    • Seated Leg Press (Feet Together) – 3 sets, 12-15 reps
  • Triceps
    • Seated Calf Raises– 3 sets, 25 reps
    • Standing Calf Raises– 3 sets, 25 reps

Day 4 – Back

    • Machine Chin-ups – 3 sets, 12-15 reps
    • Lat Pull-Downs – 3 sets, 12-15 reps
    • Seated Rows – 3 sets, 12-15 reps
    • Single Arm Dumbbell Rows – 3 sets, 12-15 reps
    • Back Extensions – 3 sets, 12-15 reps
    • Machine Torso Extensions – 3 sets, 12-15 reps

Day 5 – Chest / Abs

  • Shoulders
    • Incline Press – 3 sets, 12-15 reps
    • Flat Bench Press – 3 sets, 12-15 reps each
    • Push-ups – 3 sets, 12-15 reps
    • Cable Crossovers – 3 sets, 12-15 reps
    • Machine Pec Deck Flys – 3 sets, 12-15 reps
  • Abs
    • Machine Crunches– 3 sets, 20-25 reps
    • Hanging Leg Raises – 3 sets, 20-25 reps
    • Incline Leg Raises – 3 sets, 20-25 reps

Day 6 – Hamstring / Glutes

    • Walking Lunges (w/ Bar or Dumbbells) – 3 sets, 12-15 each leg
    • Squats (w/ Legs apart) – 3 sets, 12-15 reps each
    • Stiff Legged Deadlifts – 3 sets, 12-15 reps
    • Lying Leg Curls – 3 sets, 12-15 reps
    • Seated Leg Curls– 3 sets, 12-15 reps
    • Machine Hip Extensions (Glutes)– 3 sets, 12-15 reps
    • Abductor– 3 sets, 12-15 reps

Day 7 – OFF

AM Cardio

  • 45 minutes morning cardio
  • 1 Serving (3-Pills) LIPO-6 Black Hers

Meal #1

  • Egg Whites
  • Spinach
  • 1 1/2 Cups Oatmeal
  • 1/4 Grapefruit or Kiwi

Meal #1 (Alternative)

  • 1 Scoop Muscle Infusion
  • 1 1/2 Cups Oatmeal
  • 1/4 Grapefruit or Kiwi

Meal #2

  • 4-6 oz Turkey Breast
  • Spinach

Meal #3

  • 4-6 oz Bison
  • Asparagus
  • 1/2 Sweet Potato

Pre-Workout

  • 1 Serving (3-Pills) LIPO-6 Black Hers

Post Workout

  • 1 Scoop Muscle Infusion
  • 1/2 Cup Dry Roasted Almonds

Meal #4

  • 4-6 oz Chicken Breast
  • Broccoli

Meal #5

  • 4-6 oz Tilapia
  • Green Beans


FAVORITE PRODUCTS

  • LIPO-6 Black Hers Ultra Concentrate

    Lipo-6 Black Hers Ultra Concentrate

    MSRP: $49.95
    $44.95 Add to cart
  • MI - Chocolate Peanut Butter Crunch

    Muscle Infusion

    MSRP: $89.95
    $39.95$74.95 Select options
  • LIPO-6 CLA 90ct

    Lipo-6 CLA

    MSRP: $41.95
    $13.95$31.95 Select options