Discover athlete Ashley Nocera's training plan
Ashley Nocera is a 21-year-old WBFF athlete in the Bikini category.
It measures around 1.52m and weighs approximately 49kg.
His plan includes five weight training workouts per week and one cardio workout on Saturday, resting only on Sunday.
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 repetitions
- Deadlift with semi-stretched legs – 4 sets x 10-12 repetitions
- Good mornings with barre – 4 sets x 10-12 repetitions
- Leg curl – 4 sets x 10-12 repetitions
Tuesday – Arms and abdominals
- Dumbbell Curl – 3 sets x 10 repetitions
- Hammer Curl – 3 sets x 10 repetitions
- Tricep with bar to forehead – 3 sets x 10 repetitions
- Triceps extension on the machine – 3 sets x 10 repetitions
- Funds – 3 sets x Until failure
- Twists – 3 sets x 20 repetitions
- Cable pull – 3 sets x 15 repetitions
Wednesday – Lower limbs
- Cable kickback – 4 sets x 15 repetitions
- Hip thrust – 3 sets x 15 repetitions
- Jump to the platform – 4 sets x 10 repetitions
- Step elevation – 3 sets x 10 repetitions
- Adductors in the machine – 3 sets x 15 repetitions
- Standing calf raise – 3 sets x 20 repetitions
Thursday – Shoulders, back and abdominals
- Dumbbell shoulder press – 3 sets x 10 repetitions
- Frontals – 3 sets x 10 repetitions
- Elevations – 3 sets x Until failure
- Pullover with cable – 3 sets x 10 repetitions
- Seated machine row – 3 sets x 12 repetitions
- Crunches declined with weight – 4 sets x 15 repetitions
- Suspension leg raises – 4 sets x 15 repetitions
Friday – Lower limbs
- Squat – 5 sets x 8 repetitions
- Dead weight – 4 sets x 8 repetitions
- Press – 4 sets x 12 repetitions
- Leg Extension – 3 sets x 12 repetitions
- Barbell Lunges – 3 sets x 20 repetitions
- Abductors on the machine – 3 sets x 15 repetitions
Supplements
- Whey Protein
- Fish oil
- Multivitamin
- CLAN
- BCAA's
- Social media
- Instagram Ashley Nocera
- Youtube Ashley Nocera
- Sources: Fearlessmotivation.com and Instagram
