Denise Rodrigues
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Who is Denise Rodrigues?

Brazilian bikini athlete and fitness model Denise Rodrigues competes internationally. At the age of 17, she started her journey in 1999 after being motivated by Larissa Reis.

Denise Rodrigues worked hard for over 11 years to build her ideal body, but it wasn’t easy; it took her over that long to enter her first competition.

Body Measurements of Denise Rodrigues

Full Name: Denise Rodrigues
DATE OF BIRTH: July 14, 1982
ERA: 2010 
PROFESSION: Bikini competitor
AGE: 40
HEIGHT: 5’2″ (157.5cm)
WEIGHT: 115 – 125lbs (52.2 – 56.7kg)

Denise Rodrigues


Competition History

  • 2011 IFBB Brazilian Bodybuilding Championship – 5th
  • 2012 Paranaense Bodybuilding Championship – 1st
  • 2012 IFBB Brazilian Bodybuilding Championship – 3rd


Start of Fitness Journey

Born and bred in Londrina, Paraná (Brazil), Denise had a lifelong interest in physical fitness. She idolized local ladies like Larissa Reis and developed the urge to have a powerful body at a young age.

She didn’t start weight training in the gym though until 1999 when she was 17 years old. Even though she didn’t make as much progress as she’d wanted, she persisted and began laying the groundwork for her strong figure.

First Competition

Denise Rodrigues worked hard at the gym for the following 12 years, never losing sight of her objective. The Brazilian lay the groundwork for her future achievement to fulfill her aim of achieving a physique comparable to Larissa Reis.

Her perseverance eventually paid off. Denise joined her first competition after finally getting a figure she was happy with (the 2011 IFBB Bodybuilding Championship).

The Brazilian entered the stage with little experience. She yet finished in a very respectable fifth position, besting numerous seasoned competitors in the process.

She wasn’t finished, though.


Denise instantly focused on winning her first prize after experiencing what it was like to be a bikini contender for the first time. She used the remainder of 2011 to improve her physique development at the gym.

Denise was prepared to compete in her second show, the Paranaense Bodybuilding Championship, by the year 2012. She once again won the competition after making an impression on the judges.

Denise finally experienced success at the age of 30, leaving with a trophy.

Denise Rodrigues


Denise Rodrigues enjoys pushing herself to the point of exhaustion during her workouts because she thinks that doing more will give her body better benefits.

She usually does three to four sets of each exercise, and she prefers upper body workouts.

Upper Body Workout Routine

Denise’s training plan would look similar to this:

  • Military Press – 4 sets until failure
  • Tricep Pulldowns – 3 sets until failure
  • Bicep Curls – 3 sets until failure
  • Lat Pulldowns – 3 sets until failure
  • Seated Back Row/Pull – 3 sets until failure
  • Romanian Deadlifts – 3 sets until failure
  • Bentover Barbell Row – 3 sets until failure


Denise is aware of the value of eating a healthy and productive diet. She thinks eating every three hours will keep her metabolism active and help her maintain her trim physique all year long.

The Brazilian athlete strives to take a diet high in protein while consuming fewer calories throughout the day.

Daily Diet Plan

Here’s an example of Denise’s meal plan:

  • Breakfast -Egg whites, fruit & oatmeal
  • Snack – Protein shake
  • Lunch – Chicken or fish, sweet potato, brown rice, vegetables & extra virgin olive oil
  • Snack – Protein shake & nuts
  • Dinner – Chicken or fish & vegetables
  • Snack – Casein protein source (cottage cheese, yogurt)

Influences and Idols

Denise Rodrigues considers other bikini contestants Larissa Reis, Juliana Malacarne, and Gal Ferreira to be her role models.

Denise, though, claims that most of her drive comes from within. She has always been a “self-starter,” ready to put in the effort and produce results.