Ashley Nocera workout plan

Ashley Nocera, the training plan

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

Ashley Nocera workout plan

Tuesday ? arms and abs

Wednesday ? Lower members

Ashley Nocera workout plan

Thursday ? Shoulders, back and abs

Friday ? Lower members

gym workout


  • Sources: and Instagram

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