Get to know Ashley Nocera's training plan
Ashley Nocera is a 21 year old Bikini WBFF athlete.
It measures about 1.52m and weighs approximately 49kg.
His plan includes five weight training sessions a week and a cardio training session on Saturday, resting only on Sunday.
The lower limbs are worked three times a week, with good exercises like squats or lunges, while the upper area trains each muscle group directly once a week, 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 exercise, just click on the name to see an example of it.
Monday ? Lower members
- Squat ? 5 sets x 6-8 reps
- Dumbbells with dumbbells ? 3 sets x 20 reps
- Dead weight with semi-stretched legs ? 4 sets x 10-12 reps
- Good morning with bar ? 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
- Tricep with forehead barbell ? 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
- Pulled with cable ? 3 sets x 15 reps
Wednesday ? Lower members
- Kickback with cable ? 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 on the machine ? 3 sets x 15 reps
- Elevation of standing twins ? 3 sets x 20 reps
Thursday ? Shoulders, back and abs
- Shoulder press with dumbbells ? 3 sets x 10 reps
- Front ? 3 sets x 10 reps
- Elevations ? 3 sets x to failure
- Pullover with cable ? 3 sets x 10 reps
- Rowing in the seated machine ? 3 sets x 12 reps
- Declined crunches with weight ? 4 sets x 15 reps
- Elevation of legs in suspension ? 4 sets x 15 reps
Friday ? Lower members
- 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
- Lunges with bar ? 3 sets x 20 reps
- Abductors on the machine ? 3 sets x 15 reps
- Social media
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- Sources: Fearlessmotivation.com and Instagram