Workout Plans

Ashley Nocera - Training plan

Get to know Ashley Nocera athlete's training plan

Ashley Nocera is a WNFF 21 Bikini category athlete.

It measures about 1,52m and weighs approximately 49kg.

Your plan includes five strength training a week and one training de cardio on Saturday, resting only on Sunday.

The lower limbs are worked three times a week, with good exercises like the squat or the lunges, the upper area, trains each muscle group only once a week directly, while the abdominals are trained twice weekly.

Uses between 3 to 5 sets per exercise and the repetitions vary a lot, depending on the movement.

At the end of the article you also have the supplements used by this athlete.

If you don't know any exercises, just click on the name to see an example of it.

Monday - Lower Limbs


Tuesday - Arms and Abs

Wednesday - Lower Limbs


Thursday - Shoulders, back and abs

Friday - Lower Limbs



  • Sources: and Instagram

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