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Larissa Reis’ Workout Routine

Larissa Reis is an IFBB Figure Pro and fitness model. She is one of the faces of the Nutrex supplement brand and a very popular Brazillian bombshell that loves to train hard and with high volume. Here is her training routine with the exercises, sets, and reps.

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

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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

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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

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