Ashley Nocera workout plan

Ashley Nocera, the training plan

Get to know Ashley Nocera's training plan

Ashley Nocera is a 21-year-old WBFF Bikini athlete.

It measures about 1.52m and weighs approximately 49kg.

His plan includes five strength training workouts a week and a 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 trains each muscle group directly once a week, while the abs are trained twice a week.

It uses between 3 to 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 any exercise, just click on the name to see an example of it.

Monday – Lower limbs

Ashley Nocera workout plan

Tuesday - Arms and sit-ups

Wednesday – Lower limbs

Ashley Nocera workout plan

Thursday – Shoulders, back and abs

Friday – Lower limbs

gym workout


  • Sources: and Instagram

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