Lais DeLeon Workout Routine

Lais DeLeon is a Brazilian social media personality and model who is particularly known for her sizable Instagram following. She often posts fitness related videos and photos, which also serve as promotions for her own eponymous brand of personal training. She began training and investing in fitness full-time at age 19. She began working as a model around this time.

  • Born — September 13 , 1987
  • Place of Birth — Sao Paolo, Brazil
  • Nationality — Brazilian
  • Hair Color — Brown
  • Eye Color Brown
  • Height — 5´3 or 160cm
  • Weight — 110 lbs or 50 kg
  • Shoe Size — 7
  • Bust — 32″ 
  • Waist — 23″ 
  • Hips — 34″ 
  • Cup — C
  • Birth Sign — Virgo
  • Website — laisdeleonfitness.com
  • Facebook — facebook.com/LaisDeleon/
  • Instagram — instagram.com/laisdeleon/
DIET PLAN 

Laos eats fresh and balanced diet. She focuses on eating more carbs in her earlier meals and sticking with vegetables at dinner. This allows her to burn fat when she’s less active and provide her energy. She always makes sure that  all of her meals have a source of lean protein and healthy fats. She consumes 20-30 grams of protein from whole-food sources like chicken and fish. She avoids dairy products. She recommends everyone that you should eat foods that your body digests best.
Lais starts her day with with a glass of water and an omega-3 supplement. She drinks shake in breakfast made up of cold-brew coffee, unsweetened almond milk, two scoops of NLA For Her Chocolate Eclair protein, some raw oats, a tablespoon of chia seeds, a tablespoon of natural peanut butter, and ice. Her diet includes eggs, fish, broccoli, almonds, banana, chicken, veggie and oats.



ROUTINE 


Day 1 – Lower Body 
Day 2 – Chest and Shoulders 

Day 3 – Rest or Abs
Day 4 – Lower Body Circuit 
Day 5 – Back and Arms 
Day 6 – Plyometric HIIT training or outdoor workout
Day 7 – Rest 
Cardio – 30-40 minutes, Every morning except Sunday




EXERCISES 

DAY 1 (Lower Body) 
  1. Barbell Squat (4 sets of 8 reps )
  2. Stiff-Legged Deadlift (3 sets of 8 reps )
  3. Walking Lunge (3 sets of 10 reps )
  4. Leg Extension (2 sets of 12 reps )
  5. Hamstring Curl (2 sets of 12 reps )
  6. Standing Calf Raises (2 sets of 15 reps )
  7. Lying Leg Raise (3 sets of 10 reps )
  8. Bicycle crunch (3 sets of 20 reps )
  9. Plank Hold (2 sets of 30-60-sec. holds)

DAY 2 (Chest and Shoulders) 
  1. Bench Press (3 sets of 8 reps )
  2. Incline Bench Press (2 sets of 10 reps )
  3. Shoulder Press (2 sets of 10 reps)
  4. Push-up (2 sets of 20+ reps to fatigue)
  5. Lateral Raise (2 sets of 10, 10, 10) (3 drops sets)
  6. Front Raise (2 sets of 10 reps, Superset )
  7. Rear-delt fly (2 sets of 10 reps)

DAY 4 (Lower Body Circuit) 
NOTE :- After you’ve completed the entire circuit, rest for 2 minutes. Repeat the circuit 3 times. Perform as many reps as you can in 60 seconds. 
  1. Jump Squat (3 sets, 60 sec )
  2. Bulgarian split Squat (3 sets, 60 sec )
  3. Dumbbell Step-Up (3 sets, 60 sec )
  4. Walking Lunge (3 sets, 60 sec )
  5. Glute Bridge (3 sets, 60 sec )
  6. Dumbbell Sumo Squat (3 sets, 60 sec)

DAY 5 (Back and Arms) 
  1. Barbell Row (3 sets of 8 reps )
  2. Lat Pull-down (3 sets of 10 reps )
  3. Horizontal V-bar row (3 sets of 10 reps, drop sets )
  4. Biceps Curl (3 sets of 12 reps, Superset )
  5. Rope press-down (3 sets of 12 reps )
  6. Hammer Curl (3 sets of 12 reps, Superset )
  7. Overhead extension (3 sets of 12 reps)

TIPS 
  • Eat fresh and well balanced diet. 
  • Get your beauty sleep! “Sleep is when your body recovers from all the hard work you put in at the gym that day, so a good night’s sleep will ensure the next workout you have planned is a success.”. Sleep 8-9 hours. 
  • Try to avoid dairy products. 
  • Set your goals!

                                    







Quote :
Its not how hard you can hit, its about how hard you can get hit and keep going forward.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s