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Ashley Nocera Workout Routine

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What does Ashley Nocera’s workout routine look like?

Ashley Nocera is a WBFF pro bikini model, athlete, and YouTuber who has gained her fame on social media for her amazing physique and workout routines. 

Nocera has joined the annual WBFF World Championships many times and has been ranked among the top 10 competitors every time. 

Within this article, we’ll discuss Ashley Nocera’s workout routine, diet, and supplements: 


Current Stats

  • Height: 152 cm – 5’0″
  • Weight: 49 kg – 108 pounds 
  • Age: 26 years old 
  • Birthday: 15th of August, 1994 
  • Accolades: WBFF NYC Championships, Winner, 2014


Workout Principles

Ashley Nocera’s goal is to sculpt her dream body and one of her biggest passion is training. She began her bodybuilding career pretty early. Nocera has trained regularly and when she was 18 years old she already had built an amazing physique. 


Ashley Nocera Workout Routine 

Ashley Nocera hits the gym 6 days a week to maintain in her best shape and she hits high reps in sets of 3-5 depending on which exercise she performs. Nocera splits her workout routine into the lower body and upper body sessions. 

Here is Ashley Nocera’s workout routine: 


Monday: Lower Body

On Monday, Ashley Nocera hits a lower body routine by doing a total of 5 exercises.

Here is Ashley Nocera’s lower body routine: 

1. Squats (5 sets, 6-8 reps)

2. Dumbbell Lunges (3 sets, 20 reps)

3. Straight Leg Deadlifts (4 sets, 10-12 reps) 

4. Barbell Good Mornings (4 sets, 10-12 reps)

5. Leg Curl (4 sets, 10-12 reps) 


Tuesday: Arms and Abs

On Tuesday, Nocera hits an arms and abs routine by doing a total of 7 exercises with an average of 3 sets and 10 reps.

Here is Ashley Nocera arms and abs routine: 

1. Dumbbell Curl (3 sets, 10 reps)

2. Hammer Curl (3 sets, 10 reps)

3. Skull Crusher (3 sets, 10 reps)

4. Tricep Pushdown (3 sets, 10 reps) 

5. Dips (3 sets to failure) 

6. Russian Twists (3 sets, 20 reps)

7. Cable Chops (3 sets, 15 reps)


Wednesday: Lower Body

On Wednesday, she performs a lower body routine. 

Here is Ashley Nocera’s lower body routine: 

1. Cable Kickbacks (4 sets, 15 reps)

2. Hip Thrust (3 sets, 15 reps)

3. Box Jump (4 sets, 10 reps)

4. Step Up (3 sets, 10 reps)

5. Adduction Machine (3 sets, 15 reps) 

6. Standing Calf Raise (3 sets, 20 reps) 


Thursday: Shoulders, Back, and Abs

On Thursday, Nocera hits a shoulder, back, and abs routine by doing an average of 3 sets and 10 reps.

Here is Ashley Nocera’s shoulders, back, and abs routine: 

1. Dumbbell Shoulder Press (3 sets, 10 reps)

2. Dumbbell Front Raise (3 sets, 10 reps)

3. Pull-Ups (3 sets to failure)

4. Cable Pullover (3 sets, 10 reps)

5. Seated Cable Row (3 sets, 12 reps)

6. Weighted Decline Crunches (4 sets, 15 reps)

7. Hanging Leg Raise (4 sets, 15 reps)


Friday: Lower Body

On Friday, Nocera hits a lower body routine by doing 6 different exercises.

Here is Ashley Nocera’s lower body routine: 

1. Squats (5 sets, 8 reps)

2. Deadlifts (4 sets, 8 reps)

3. Leg Press (4 sets, 12 reps)

4. Leg Extension (3 sets, 12 reps)

5. Barbell Lunges (3 sets, 20 reps) 

6. Abduction Machine (3 sets, 15 reps) 


Saturday: Cardio

On Saturday, she hits a cardio routine by doing 2 different exercises.

Here is Ashley Nocera’s cardio routine: 

1. Stairmaster (20 minutes)

2. Treadmill (15 minutes) 


Sunday: Rest

On Sunday, Ashley Nocera rests. 


Ashley Nocera Diet

Ashley Nocera normally eats 5-6 meals a day to keep her metabolism high and her diet plan consists of complex carbs, lean proteins, and healthy fats. 

Here is Ashley Nocera’s diet: 


1. Breakfast

  • Oatmeal 
  • Protein shake


2. Snack 

  • Fruit smoothie


3. Lunch 

  • Chicken 
  • Brown rice
  • Vegetables 


4. Dinner 

  • Tuna 
  • Salad


5. Snack 

  • Eggs 



Ashley Nocera uses the following supplements to help fuel her gains: 



Ashley Nocera began to fulfill her dream of having an aesthetic physique when she was 18 years old and she has taught us to set our aim hight and work hard for our dreams. 

What do you think about Ashley Nocera’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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