bear-ing it since 72

bear-ing it since 72
bear-ing it since 72

Thursday, 2 May 2013

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

  • Meal #1 (Alternative)
  • Meal #2
    • 4-6 oz Turkey Breast
    • Spinach

  • Meal #3
    • 4-6 oz Bison
    • Asparagus
    • 1/2 Sweet Potato
  • Pre-Workout
  • 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



    • Posted by at

    1 comment:

    1. Online Gym Equipment25 August 2026 at 01:09

      A leg curl machine is designed to strengthen the hamstrings through controlled knee-flexion movements. A seated leg curl machine provides back support and adjustable positioning while targeting the muscles at the back of the thighs. The leg curls machine primarily works the hamstrings, with the calf muscles assisting to a smaller degree. When using a leg curl exercise machine, adjust the seat, thigh pad, and ankle roller correctly, use a controlled range of motion, and choose suitable resistance. A seated curl machine can support effective lower-body strength training in home and commercial gyms.

      ReplyDelete

    Subscribe to: Post Comments (Atom)