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
- 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 sit-ups
- Dumbbell curl - 3 sets x 10 repetitions
- Hammer Curl - 3 sets x 10 repetitions
- Tricep with forehead barbell - 3 sets x 10 repetitions
- Triceps extension on the machine - 3 sets x 10 repetitions
- Funds - 3 series x Until failure
- Twists - 3 sets x 20 reps
- Pulled with cable - 3 sets x 15 repetitions
Wednesday – Lower limbs
- Kickback with cable - 4 sets x 15 repetitions
- Hip thrust - 3 sets x 15 repetitions
- Jump to the platform - 4 sets x 10 repetitions
- step lift - 3 sets x 10 repetitions
- Adductors on the machine - 3 sets x 15 repetitions
- Elevation of standing twins - 3 sets x 20 reps
Thursday – Shoulders, back and abs
- Shoulder press with dumbbells - 3 sets x 10 repetitions
- Front - 3 sets x 10 repetitions
- Elevations - 3 series x Until failure
- Pullover with cable - 3 sets x 10 repetitions
- Seated machine row - 3 sets x 12 reps
- Declined crunches with weight - 4 sets x 15 repetitions
- Elevation of legs in suspension - 4 sets x 15 repetitions
Friday – Lower limbs
- 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 repetitions
Supplements
- Whey Protein
- Fish oil
- Multivitamin
- CLAN
- BCAA's
- Social media
- Instagram Ashley Nocera
- Youtube Ashley Nocera
- Sources: Fearlessmotivation.com and Instagram
