Profile info & stats:
Name: Alice Matos
Born: 1986
Weight: 123 lbs / 56 kg
Height: 5’2″ / 157 cm
Alice Matos, born in Brasil, has always been athletic and used to play sports such as soccer, volleyball and basketball. A few years later she decided to train with a personal trainer and her goal was to get in shape for the summer.
After a year of intense training and dieting with the help of a trainer, they realized she had achieved a competition ready body and decided to enter a competition. She went to three different competitions and took 2nd place in her first bikini contest in Brazil.
She also runs the clothing website Labellamafia clothing with great success.
Workout Routine
This is Alice Matos’s current training routine.
| Exercises | Sets & Reps | |
| Day 1: Lower Body | Superset: Leg Extension with Leg Curls | 3×12-18 |
| Leg Press | 3×12-18 | |
| Superset: Squats with Switch Lunges | 3×12-18 | |
| Superset: Lunges on the Smith Machine with Pop Squats | 3×12-18 | |
| Superset: Walking Dumbbell Lunges with Free Weight Walking Lunges | 3×12-18 | |
| Adduction Machine | 3×12-18 | |
| Day 2: Upper Body | Pullovers | 3×12-18 |
| Superset: Back Row Machine | 3×12-18 | |
| Machine Shoulder Press | 3×12-18 | |
| Superset: Front Raises with Shoulder Side Raises | 3×12-18 | |
| Superset: Cable Pushdowns with Body Dips | 3×12-18 | |
| Day 3: Lower Body | Lunges | 3×12-18 |
| Squats | 3×12-18 | |
| Leg Press Unilateral | 3×12-18 | |
| Superset: Glute Extension with Stiff Legged Deadlifts | 3×12-18 | |
| Abduction Machine | 3×12-18 | |
| Day 4: Upper Body | Chest Press Machine | 3×12-18 |
| Superset: Front Raises with Seated Rows | 3×12-18 | |
| Shoulder Press | 3×12-18 | |
| Inclined Lateral Raises | 3×12-18 | |
| Day 5: Lower Body | Lying Hamstring Curls | 3×12-18 |
| Seated Leg Curls | 3×12-18 | |
| Stiff Legged Deadlifts | 3×12-18 | |
| Lunges on Smith Machine | 3×12-18 | |
| Adduction Machine | 3×12-18 | |
| Cardio | 40 to 50 minutes of cardio on the Bike or Elliptical Machine 5x a week |
Nutritional Plan
This is Alice Matos’s current diet.
| Meal 1 | 6 Egg Whites, 40g of Oat Bran |
| Meal 2 | 150g Chicken Breast, 100g Brown Rice/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 |
| Supplements | Glutamine: 4 x 5g per day (Pre, during, 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 |
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