Discover athlete Ashley Nocera's training plan
Ashley Nocera is a 21-year-old WBFF Bikini athlete.
It measures around 1.52m and weighs approximately 49kg.
His plan includes five strength training workouts per week and one cardio workout on Saturday, with only Sunday to rest.
The lower limbs are worked three times a week, with good exercises such as squats or lunges, while the upper body only trains each muscle group directly once a week, while the abdominals are trained twice a week.
Use between 3 and 5 sets per exercise and the repetitions vary greatly, depending on the movement.
At the end of the article you also have the supplements used by this athlete.
If you don't know an exercise, just click on the name to see an example of it.
Monday – Lower limbs
- Squat – 5 sets x 6-8 reps
- Dumbbell Lunges – 3 sets x 20 reps
- Deadlift with semi-stretched legs – 4 sets x 10-12 reps
- Good mornings with barre – 4 sets x 10-12 reps
- Leg curl – 4 sets x 10-12 reps
Tuesday – Arms and abs
- Dumbbell Curl – 3 sets x 10 reps
- Hammer Curl – 3 sets x 10 reps
- Triceps with barbell to forehead – 3 sets x 10 reps
- Triceps extension on the machine – 3 sets x 10 reps
- Funds – 3 sets x To failure
- Twists – 3 sets x 20 reps
- Cable pull – 3 sets x 15 reps
Wednesday – Lower limbs
- Cable kickback – 4 sets x 15 reps
- Hip thrust – 3 sets x 15 reps
- Jump to the platform – 4 sets x 10 reps
- Step elevation – 3 sets x 10 reps
- Adductors in the machine – 3 sets x 15 reps
- Standing calf raise – 3 sets x 20 reps
Thursday – Shoulders, back and abs
- Dumbbell shoulder press – 3 sets x 10 reps
- Frontals – 3 sets x 10 reps
- Elevations – 3 sets x To failure
- Pullover with cable – 3 sets x 10 reps
- Seated Rowing Machine – 3 sets x 12 reps
- Crunches declined with weight – 4 sets x 15 reps
- Suspension leg raises – 4 sets x 15 reps
Friday – Lower limbs
- Squat – 5 sets x 8 reps
- Dead weight – 4 sets x 8 reps
- Press – 4 sets x 12 reps
- Leg Extension – 3 sets x 12 reps
- Barbell Lunges – 3 sets x 20 reps
- Abductors in the machine – 3 sets x 15 reps
Supplements
- Whey Protein
- Fish oil
- Multivitamin
- CLAN
- BCAA’s
- Social media
- Instagram Ashley Nocera
- Youtube Ashley Nocera
- Sources: Fearlessmotivation.com and Instagram
