Sculpted Shoulders & Toned Triceps Workout | Lais DeLeon

NLA for Her-sponsored athlete and fitness influencer, Lais DeLeon, shares her secrets for sculpting sexy shoulders and toned triceps.
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With close to a million followers on Instagram, NLA for Her-sponsored athlete Lais DeLeon receives a lot of attention. She’s also become a regular on, sharing her efficient-yet-effective gym-based and at-home workouts, as well as healthy recipes. Abs may be made in the kitchen, as the slogan says, but building the rest of your body requires some serious workouts.

Take this workout video, for example. The goal is to sculpt and strengthen your triceps and shoulders, and you’re going to do that with high-volume isolated sets and supersets. This workout should take 30-45 minutes to complete, so let’s get to it!

| Lais DeLeon’s Sculpted Shoulders & Tone Triceps Workout |
1. Triceps Pushdown: 4 sets, 20 reps
2. Arnold Dumbbell Press: 3 sets, 12 reps
3. Superset
a. Alternating Deltoid Raise: 4 sets, 10 reps
b. Bench Dips: 4 sets, 15 reps
4. Superset
a. Cable Rear Delt Fly: 4 sets, 12 reps
b. Kneeling Cable Triceps Extension
5. Side Lateral Raise: 4 sets, 10 reps

| Cable Triceps Press-Down |
This move will activate the triceps and dilate the vessels within to allow for greater blood flow so you’ll be ready for the rest of your workout. Use the bar attachment and select a weight that you feel you can comfortably do for 20 reps with perfect form.

“The weight may feel a little light at first,” explains DeLeon. “But trust me, after 20 reps, you’re going to feel it.”

Keep your chest up and your core engaged as you complete 4 sets of 20 reps.

| Dumbbell Arnold Press |
Now that you’re warmed up, it’s time to move on to the Arnold press. Arnolds are a great all-around shoulder exercise. You’re past the warm-up portion of the workout, so it’s time to grab heavier weights.

These presses can be done standing or seated, but DeLeon prefers the latter.

“I like to do these seated to keep me focused on my form,” she says. “I can make sure I’m not using momentum to get that weight up.”

Keep your feet firmly planted on the floor. Sit upright with your shoulder blades barely touching the back of the seat. That way your shoulders, not your chest, do most of the pressing. Keep your core tight to protect your lower back as you knock out 4 sets of 12 reps.

| Dumbbell Shoulder Complex and Bench Dip |
This first superset is a shoulder-raise combination followed immediately by triceps dips on the bench.

The dumbbell shoulder complex comprises three parts. Done in succession, a lateral raise, a front raise, and a bent-over rear fly counts as one rep. Complete 10 total reps of this shoulder complex before moving on to the dips.

For the bodyweight bench dips, you can extend your legs in front of you to make it a little bit more difficult. If you need a little assistance, bend your knees and bring your feet closer to you to assist with the exercise.

Keep your hips close to the edge of the bench and your elbows stacked over your wrists as you rise up and down. Complete 15 dips to finish the superset, then rest.

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