Day Two – Upper Body

Sets – 3

Reps – 12-18

• Pullovers
• Machine Shoulder Press
• Black Row Machine
• EZ-Bar Curl
• Cable Pushdowns with Body Dips
• Triceps Pushdown
• Front Raises with Shoulder Side Raises

Alice Matos building her biceps.

Day Three – Lower Body

Sets – 3

Reps – 12-18

• Lunges
• Leg Press Unilateral
• Squats
• Glute Extensions with Legged Deadlifts
• Abduction Machine

Day Four – Upper Body

Sets – 3

Reps – 12-18

• Front Raises with Seated Rows
• Chest Press Machine
• Hammer Curls
• Tricep Curls
• Inclined Lateral Raises
• Shoulder Press

Day Five – Lower Body

Sets – 3

Reps – 12-18

• Seated Leg Curls
• Lying Hamstring Curls
• Lunges on Smith Machine
• Stiff Legged Deadlifts

Day Six – Upper Body

Sets – 3

Reps – 12-18

• Side Raise with Seated Rows
• Flies
• Hammer Curl
• Biceps Curl
• Cable Bench Press

Although she swears by diverse variety of workouts but she particularly loves exercises, which are meant to provide full body workouts. Barbell squats, back row, and bench press are her most beloved workouts for they tone majority of the muscles of her body. Compounded movements in these workouts are best for building muscle mass too. In addition to that, for cardio workouts, she relies on running on elliptical and biking for 40-50 minutes in a day. She abides by this routine for five times in a week. You can also check out some of her workout videos below –

Six Small Meals in a Day

Alice Matos diet

When preparing for tough contests, Alice embraces very strict diet plan. She completely forbids the consumption of sugary, salty, and fatty foods. Instead of eating three hefty meals, Alice eats six small meals in a day. Her diet consists of myriad foods opulent in lean protein and complex carbs. Foods such as oat bran, chicken breast, brown rice, salmon, whole wheat pasta with salad, casein protein etc. come in her healthy and nutrient dense choice of foods.

Reliance on Supplements

The stunner being lunatic about fitness adores building abs and magnifying muscle mass in her body. She consumes plentiful of supplements to suit the objective. Following are the supplements Alice consumes in her routine.

BCAA Powder – During training sessions and prior to cardio workouts

Glutamine – Before, during, or after workouts, and prior to hitting bed to sleep

L Carnitine – Prior to cardio workouts

Vitamin E, Mega Women, and Omega 3 Fatty Acids – At Lunchtime

Alice Matos doing squats.

Since your body’s requirement for nutrients is tremendous, even balanced diet might not be able to fulfill the nutrient needs of your body. So, you can always trust on supplements for adequate nutrition. That said, there are proper timings and quantity of supplements you shall consume. Also, you cannot blindly consume supplements and expect pleasing results. For example, if you are taking all kinds of supplements without doing workouts, you are unlikely to relish their benefits. In fact, intake of supplements in such cases might bulk up unsolicited pounds in your body. Henceforth, don’t fall in the gimmick to transform your body in bunch of days with mere consumption of supplements for there are no quick fixes to lean and curvy figure. You have got to put needed efforts.