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!
