Alice Matos Workout Routine

Alice Matos is a Brazilian fitness model, made her name in the fitness industry having more than 225,000 followers in Instagram. Not only does she keep her body fit and well, she keeps up with her social media account and interacts with her fans every day.
She is currently a journalist on the IFBB International Bikini Athlete. She is also the lovely owner of Labella Mafia clothing company that specializes not only in fitness clothing but also regular fashion clothes.



BIO-DATA 


  • Born — March 24, 1985
  • Birth Place — Brazil 
  • Hometown — Florianopolis
  • Nationality — Brazilian
  • Occupation — Fitness model 
  • Marital Status — Married
  • Sun Sign — Aries 
  • Ethnicity — Latin

BODY MEASUREMENT 


  • Height — 5’2” – 157 cm
  • Weight — 123 lbs – 56 kg
  • Measurements — 36-24-35
  • Bra Size — 34C
  • Hair Color — Brunette
  • Eye Color — Blue

DIET


Alice consumes 6 meal in a day to stay fit and healthy. She avoids fatty and sugary foods.  Here is her diet plan –

Meal 1
  • 6 Egg Whites 
  • 40g of Oat Bran
Meal 2
  • 150g Chicken Breast 
  • 100g Brown Rice or Whole-Wheat Pasta & Salad
Meal 3
  • 30g of Whey Protein
Meal 4
  • 150g Salmon or Filet Mignon & Vegetables
Meal 5
  • 6 Egg Whites
Meal 6
  • 30g Casein Protein 
  • Probolic or Pro Complex

SUPPLEMENT 


  • Glutamine (4 x 5g per day, During Pre-workout, post-workout and before bed)
  • BCAA Powder (10g, during training and before cardio)
  • L Carnitine (Before cardio)
  • Mega Woman, Vitamin E, C, Omega 3 (At lunchtime)

ROUTINE 



Alice trains six days in a week and devotes one complete day to rest. Her personal trainer alters her lower body workouts with upper body workouts.

DAY 1, 3 and 5
Lower Body 

DAY 2, 4 and 6
Upper Body 

DAY 7 
Rest 


EXERCISES 


Cardio — She performs Cardio exercise on Bike or Elliptical Machine 5x a week at the end of training for 40-50 min.
Favorite exercises — Her favorite exercises are Barbell Squats, Bench Press and Back Row. She recommends these exercises to everyone.

DAY 1 (Lower Body) 
  1. Leg Extension with Leg Curls (3 sets of 12-18 reps) 
  2. Leg Press (3 sets of 12-18 reps) 
  3. Lunges on Smith Machine with Pop Squats (3 sets of 12-18 reps) 
  4. Squats with Switch Lunges (3 sets of 12-18 reps) 
  5. Walking Lunges with Free Weights (3 sets of 12-18 reps) 

DAY 2 (Upper Body) 
  1. Pullovers (3 sets of 12-18 reps) 
  2. Back Row Machine (3 sets of 12-18 reps,  Superset) 
  3. Machine Shoulder Press (3 sets of 12-18 reps) 
  4. Front Raises with Shoulder Side Raises (3 sets of 12-18 reps,  Superset) 
  5. Cable Pushdowns with Body Dips (3 sets of 12-18 reps,  Superset) 

DAY 3 (Lower Body) 
  1. Lunges (3 sets of 12-18 reps) 
  2. Squats (3 sets of 12-18 reps) 
  3. Leg Press Unilateral (3 sets of 12-18 reps) 
  4. Glute Extension with Stiff Legged Deadlifts (3 sets of 12-18 reps,  Superset) 
  5. Abduction Machine ( 3 sets of 12-18 reps) 

DAY 4 (Upper Body) 
  1. Chest Press Machine (3 sets of 12-18 reps) 
  2. Front Raises with Seated Rows (3 sets of 12-18 reps, Superset) 
  3. Shoulder Press (3 sets of 12-18 reps) 
  4. Inclined Lateral Raises (3 sets of 12-18 reps) 

DAY 5 (Lower Body) 
  1. Lying Hamstring Curls (3 sets of 12-18 reps) 
  2. Seated Leg Curls (3 sets of 12-18 reps) 
  3. Stiff Legged Deadlifts (3 sets of 12-18 reps) 
  4. Lunges on Smith Machine (3 sets of 12-18 reps) 
  5. Abduction Machine (3 sets of 12-18 reps) 
  6. Cardio (3 sets of 12-18 reps) 

DAY 6 (Upper Body) 
  1. Side Raise with Seated Rows (3 sets of 12-18 reps) 
  2. Flies (3 sets of 12-18 reps) 
  3. Hammer Curls (3 sets of 12-18 reps) 
  4. Biceps Curls (3 sets of 12-18 reps) 
  5. Cable Bench Press (3 sets of 12-18 reps) 






Quote 
Try to be the best version of yourself in all areas of your life. Only the ones who fight for a goal are the ones who can achieve success!

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