Trainingsplan und Ernährungsplan von Larissa Reis

Born in the Brazilian capital Brasilia, the fitness model and only child Larissa rice was always supported by her parents. This also applied to her athletic career. This allowed Larissa Reis' fitness lifestyle to develop optimally. To this day, this passion burns within her. The affinity for sports and fitness opens many doors for her. In particular, Playboy made her a Playmate, which opened more opportunities for Larissa Reis. She started with a marketing campaign regarding a store for health-promoting dietary supplements. This was the start of her current professional career. Through sports and professional tasks Larissa Reis found the meaning of her life, which among other things had a positive effect on her motivation, which she needs for her fitness training. Her heart is in it. This and the right people in her environment ensure that Larissa Reis can make the impossible possible. If you have similar ambitions, perhaps the Brazilian's training program is ideal for you.

Every morning cardio
Larissa Reis does a 45-minute endurance workout every morning.

Day 1: Shoulders and abdomen

Shoulder press with dumbbells in a sitting position: 3 sets - 12 to 15 repetitions each.
Dumbbell front raises: 3 sets - 12 to 15 repetitions each.
One-arm rope pull (from the bottom diagonally upwards): 3 sets - 12 to 15 repetitions each
Reverse Butterfly on the machine: 3 sets - 12 to 15 repetitions each.
Shoulder press on the machine: 3 sets - 12 to 15 repetitions each.
Crunches on the machine: 3 sets - 20 to 25 repetitions each.
Dip stand leg raises: 3 sets - 20 to 25 repetitions each.
Leg raises on incline bench: 3 sets - 20 to 25 repetitions each.

Day 2: Biceps and triceps

Biceps curls with dumbbells: 4 sets - 15 repetitions each.
Biceps curls with the barbell: 4 sets - 15 repetitions each.
Biceps curls on the machine: 4 sets - 15 repetitions each.
Triceps press: 4 sets - 15 repetitions each
Triceps pullovers: 4 sets - 15 repetitions each.
Dips: 4 sets - 15 repetitions each

Day 3: legs and calves

Leg extension: 3 sets - 12-15 repetitions each
Squats: 3 sets - 12-15 repetitions each.
Leg press: 3 sets - 12-15 repetitions each
Leg press sitting: 3 sets - 12-15 repetitions each
Calf raise sitting: 3 sets - 25 repetitions each
Calf raise standing: 3 sets - 25 repetitions each

Day 4: Back

Pull-ups on the machine (on the tower): 3 sets - 12-15 repetitions each
Lat pulldown: 3 sets - 12-15 repetitions each.
Chest pull on incline bench with barbell: 3 sets - 12-15 repetitions each.
Chest pull on incline bench with dumbbells: 3 sets - 12-15 repetitions each.
Back extension: 3 sets - 12-15 repetitions each
Back stretches on the machine: 3 sets - 12-15 repetitions each.

Day 5: Chest and abdomen

Incline bench press: 3 sets - 12-15 repetitions each.
Flat bench press: 3 sets - 12-15 repetitions each.
Push-ups: 3 sets - 12-15 repetitions each
Cross pull on the cable: 3 sets - 12-15 repetitions each.
Butterfly on the machine: 3 sets - 12-15 repetitions each.
Crunches on the machine: 3 sets - 20 to 25 repetitions each.
Dip stand leg raises: 3 sets - 20 to 25 repetitions each.
Leg raises on incline bench: 3 sets - 20 to 25 repetitions each.

Day 6: Leg flexors and glutes

Lunges (walking): 3 sets - 12-15 steps per leg.
Squats (legs apart): 3 sets - 12-15 repetitions each.
Cross lift with legs extended: 3 sets - 12-15 repetitions each.
Leg curls lying: 3 sets - 12-15 repetitions each.
Seated leg curls: 3 sets - 12-15 repetitions each.
Gluteal extensions on the machine (Hip Extensions): 3 sets - 12-15 repetitions each.
Abductor machine: 3 sets - 12-15 repetitions each.

Day 7: Rest day

What is Larissa Reis's diet like?

This is what a typical nutrition day of hers looks like:

Meal 1: Egg whites, spinach, 1.5 cups of oatmeal and ¼ grapefruit.
Meal 2: 150 - 200 g turkey breast and spinach
Meal 3: 150 - 200 g of bison meat with asparagus and half a sweet potato.
Meal 4: 150 - 200 g of chicken breast and broccoli.
Meal 5: 150 - 200 g of tilapia fish and green beans.

As spices she uses balsamic vinegar, extra virgin olive oil, salt, oregano, and other natural spices. Larissa Reis drinks diet drinks, coffee and tea, and at least one liter of water per day. For dessert, she treats herself to diet Jell-O.