Ashley Nocera Workout Routine & Diet Plan 2023

Ashley Nocera is an American WBFF pro bikini model, athlete, and social media influencer. She is well-known for her fame on social media for her stunning physique and workout routine. Her birthday is August 15, 1994, and she was born in the United States. Ashley Nocera has joined the annual WBFF World Titles many times and has been listed among the 10 competitors. Here are the workout routine and diet plan Nocera followed to enhance her fitness, agility, timing, and strength.

Ashley Nocera’s Body Measurement (Body Stats)

Regarding Ashley Nocera’s height and body weight, she stands at 5 ft 0 inch and weighs around 53 kg or 117 lbs. Moreover, she has dark brown hair color and light brown eyes.

Age27  years
Height5 ft 0 inch or 152.5 cm
Weight53 kg or 117 lbs
Breast Size34 inches
Waist Size25 inches
Hips Size33 inches
Hair ColorDark Brown
Eye ColorLight Brown

Ashley Nocera Workout Routine

What is Ashley Nocera’s Workout Routine? Before starting the workout routine, make sure you stay hydrated during training by drinking lots of water or energy drinks; it is essential to don’t forget to warm-up exercise and cool down by stretching your muscles out because it supports you to do injury-free training or workouts.

Ashley Nocera hits the gym six days a week to maintain her stunning body shape. She splits her exercise routine into the lower body and upper body sessions.

Here is Ashley Nocera’s exercise routine:-

Monday: Lower Body

Ashley Nocera performs a lower body routine on Monday by doing 5 workouts.

Here is Ashley Nocera’s lower body routine:-

  1. Squats (5 sets of 6 to 8 reps)
  2. Dumbbell Lunges (3 sets of 20 reps)
  3. Straight Leg Deadlifts (4 sets of 10 to 12 reps)
  4. Barbell Good Morning (4 sets of 10 to 12 reps)
  5. Leg Curl (4 sets of 10 to 12 reps)

Tuesday: Arms and Abs

On Tuesday, Ashley Nocera performs an arms and abs routine by doing 7 workouts with an average of 3 sets and 10 reps.

Here is Ashley Nocera’s arms and abs routine:-

  1. Dumbbell Curl (3 sets of 10 reps)
  2. Hammer Curl (3 sets of 10 reps)
  3. Skull Crusher (3 sets of 10 reps)
  4. Tricep Pushdown (3 sets of 10 reps)
  5. Dips (3 sets to failure)
  6. Russian Twists (3 sets of 20 reps)
  7. Cable Chops (3 sets of 15 reps)

Wednesday: Lower Body

On Wednesday, Ashley Nocera performs a lower body routine by doing a total of 6 workouts.

Here is Ashley Nocera’s lower body routine:-

  1. Cable Kickbacks (4 sets of 15 reps)
  2. Hip Thrust (3 sets of 15 reps)
  3. Box Jump (4 sets of 10 reps)
  4. Ste-Up (4 sets of 10 reps)
  5. Adduction Machine (3 sets of 15 reps)
  6. Standing Calf Raise (3 sets of 20 reps)

Thursday: Shoulders, Back, and Abs

On Thursday, Ashley Nocera performs a shoulder, back, and abs routine by doing a total of 7 workouts.

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

  1. Dumbbell Shoulder Press (3 sets of 10 reps)
  2. Dumbbell Front Raise (3 sets of 10 reps)
  3. Pull-Ups (3 sets to failure)
  4. Cable Pullover (3 sets of 10 reps)
  5. Placed Cable Row (3 sets of 12 reps)
  6. Weighted Decline Crunches (4 sets of 15 reps)
  7. Hanging Leg Raise (4 sets of 15 reps)

Friday: Lower Body

On Friday, Ashley Nocera performs a lower body routine by doing 6 different workouts.

Here is Ashley Nocera’s lower body routine:-

  1. Squats (5 sets of 8 reps)
  2. Deadlifts (4 sets of 8 reps)
  3. Leg Press (4 sets of 12 reps)
  4. Leg Extension (3 sets of 12 reps)
  5. Barbell Lunges (3 sets of 20 reps)
  6. Abduction Machine (3 sets of 15 reps)

Saturday: Cardio

On Saturday, Ashley Nocera performs a cardio routine by doing 2 different workouts.

Here is Ashley Nocera’s cardio routine:-

  1. Stairmaster (20 minutes)
  2. Treadmill (15 minutes)

Sunday: Rest

On Sunday, Ashley Nocera rests and recovers.

Ashley Nocera’s Diet Plan

What is Ashley Nocera’s diet plan? She usually eats 5 to 6 meals daily to keep her metabolism high. And her diet plan consists of complex carbs, lean proteins, and healthy fats.

Here is Ashley Nocera’s diet plan:-

  • Breakfast: Oatmeal, Protein shake
  • Snack: Fruit smoothie
  • Lunch: Chicken, Brown rice, Vegetables
  • Dinner: Tuna, Salad
  • Snack: Eggs

Supplements

Ashley Nocera uses the following supplements to support and fuel her gains:-

  • Whey protein
  • BCAA
  • Fish Oil
  • Multivitamin
  • CLA

FAQ about Ashley Nocera’s Workout Routine and Diet Plan

How many times a week does Ashley Nocera work out?

  • Ashley Nocera usually works out 6 days a week. Her workout includes Arms, Abs, Shoulders, Back, Cardio, and Lower body.

What does Ashley Nocera eat in a day?

  • Ashley Nocera usually eats 5 to 6 meals a day. Her diet consists of Oatmeal; Protein shakes, Chicken, Brown rice, Vegetables, and Eggs.

How many calories does Ashley Nocera eat a day?

  • Ashley Nocera usually eats 2000 to 2500 calories a day.

How much is Ashley Nocera’s net worth?

  • Ashley Nocera is an American WBFF pro bikini model, athlete, and social media influencer with a net worth of 1 million dollars.

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