Larissa Reis training and diets

Day 1: Shoulders/Abs

• Seated Dumbbell Press 3 sets, 12-15 reps
• Dumbbell Front Raises 3 sets, 12-15 reps
• Low Pulley Lateral Raises 3 sets, 12-15 reps
• Reverse Pec Deck (Rear Delts) 3 sets, 12-15 reps
• Machine Shoulder Press3 sets, 12-15 reps
• Machine Crunches 3 sets, 20-25 reps
• Hangning Leg Raises 3 sets, 20-25 reps
• Incline Leg Raises 3 sets, 20-25 reps

Day 2: Biceps/Triceps

• Dumbell Curls4 sets, 15 reps
• Barbell Curls4 sets, 15 reps
• Machine Curls4 sets, 15 reps
• Push Downs4 sets, 15 reps
• Tricep Extensions4 sets, 15 reps
• Dips4 sets, 15 reps

Day 3: Legs/Calves

• Leg Extensions 3 sets, 12-15 reps
• Squats3 sets, 12-15 reps
• Leg Press 3 sets, 12-15 reps
• Seated Leg Press 3 sets, 12-15 reps
• 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 Extensions3 sets, 12-15 reps

Day 5: Chest/Abs

• Incline Press3 sets, 12-15 reps
• Flat Bench Press3 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
• Machine Crunches 3 sets, 20-25 reps
• Hangning Leg Raises 3 sets, 20-25 reps
• Incline Leg Raises 3 sets, 20-25 reps

Day 6: Hamstrings/Glutes

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

**45 minutes of cardio is preformed every morning.

Diet

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