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Larissa Reis Interview

Personal Trainer, Nutrition Consultant, Fitness Model, IFBB Pro Figure Larissa Reis Speaks with Dual FIT.

Age: 33
Height: 5 Feet 7 Inches
Weight: 135 Pounds Contest and 143 Pounds

Why did you decide to begin training and exercising?

Since I was very young, I have always been related with sports and this lifestyle. I am really passionate about it, I practice a lot of different sports as well.  This and my natural athleticism, the fitness lifestyle opened a lot of opportunities for me.

What are your work out related goals for the future?

My goal is always to challenge and improve myself, be the best I can be while representing who believe and support me.  It is much more than winning any competition itself, just being on stage I am winning already.  I want to spread the message of World Peace for everyone and everywhere.

What is in your experience the most effective routine?

This is a tricky question, we must know our body very well, what work wonderful for me, may not be the right choice for other person. For me I like to do cardio everyday first thing in the morning, and the weight training is based on high reps (between 12-25 reps, depending on the muscle group that I am working). But I do personal training for woman (sorry guys!), they just need to check my official website!

What is your current routine ?

Cardio: 45 min every morning (off-season), on pre-contest I do it 2x per day.

Day 1 – Shoulders and 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 and 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 and Calves

Legs:

  • Leg Extensions – 3 sets, 12-15 reps
  • Squats – 3 sets, 12-15 reps
  • Leg Press – 3 sets, 12-15 reps
  • Seated Leg Press (Feet Together) – 3 sets, 12-15 reps

Calves:

  • 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 and Abs

Chest:

  • Incline Press – 3 sets, 12-15 reps
  • Flat Bench Press – 3 sets, 12-15 reps
  • 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 – Hamstrings and Glutes 

  • Walking Lunges (Bar or Dumbbells) – 3 sets, 12-15 reps each leg
  • Squats (with Legs apart) – 3 sets, 12-15 reps
  • 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 – Rest Day

What is your diet and supplementation like?

Cardio, first thing in the morning (45 min)
– 1 Serving Lipo 6 UC

Meal 1:

  • Egg Whites
  • Spinach
  • 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 Lipo 6 UC or Hemo-Rage UC or Hemo-Rage Turbo Shot

Post-Workout: 

  • 2 Scoops Muscle Infusion
  • 1/2 Cup Dry Roasted Almonds
  • OR
  • Off-Season:
  • 2 Scoops Muscle Infusion
  • 1 Scoop Volu-Gro

Meal 4:

  • 4-6 oz Chicken Breast
  • Broccoli

Meal 5:

  • 4-6 oz Tilapia
  • Green Beans

What is one of your biggest training mistakes that you have made and how would you have done it differently?

In this lifestyle/subject we are always learning new things, each time more and more. It is always evolving.

What is your top tip for general fitness?

My top tip is for both general fitness and real life.  Follow your dreams, that is the best advice I can give. Our mind is very powerful, we can do everything we want, we just have to believe and be strong to achieve it!  Never give up and always challenge yourself, always work harder than the last time!! :)

Last but very important, find inspirations, something that will help you on staying focused.  You guys are mine, my will to win in life, my inspiration and my strength. :) THANK YOU!

See more of Larissa Reis on her website, facebook page, twitter and check out her sponsor

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