{"id":12346,"date":"2016-09-30T08:58:07","date_gmt":"2016-09-30T08:58:07","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=12346"},"modified":"2021-09-07T09:03:54","modified_gmt":"2021-09-07T08:03:54","slug":"ashley-nocera-training-plan","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/ashley-nocera-plano-treino\/","title":{"rendered":"Ashley Nocera, the training plan"},"content":{"rendered":"

Discover athlete Ashley Nocera's training plan<\/strong><\/h2>\n

Ashley Nocera is a 21-year-old WBFF Bikini athlete.<\/p>\n

It measures around 1.52m and weighs approximately 49kg.<\/p>\n

His plan includes five strength training workouts per week and one cardio workout on Saturday, with only Sunday to rest.<\/p>\n

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.<\/p>\n

Use between 3 and 5 sets per exercise and the repetitions vary greatly, depending on the movement.<\/p>\n

At the end of the article you also have the supplements used by this athlete.<\/p>\n

If you don't know an exercise, just click on the name to see an example of it.<\/span><\/p>\n

Monday \u2013 Lower limbs<\/strong><\/h2>\n