Abel Albonetti Workout Routine

Abel Albonetti is an ISSA Certified Personal Trainer and Fitness Model from Northwest Mississippi. He currently spends most of his time traveling to photo shoots across the country and most recently appeared in a national ad campaign for SHEEX in People Magazine (May, 2013). When he’s not traveling,he can be found in his local gym keeping his body in peak condition.He started working out when he was 15 and joined his first gym at 17. Building his physique over the years, he started modeling when he was 20. Although he initially worked as a model, his muscle mass ultimately made him too big for such jobs, leading him to focus on building his body. He has more than 100,000 followers on Instagram.





About Abel Albonetti 

  • Born — February 15,1989
  • Birth Place — Mississippi
  • Occupation — Fitness model, Online Personal Trainer 
  • Birth Sign — Aquarius
  • Height — 5′ 10″ or 1.55 m
  • Weight – 180 Lbs or 81.6 kg
  • Neck — 16 inch or 40.6 cm
  • Chest —  43 inch or 109.2 cm
  • Waist — 30 inch or 76.2 cm
  • Shoe — 11.0
  • Hair color — Brown
  • Website — www.abelbodygym.com


DIET PLAN 



Meal 1 (7:00 AM)

  • Whey Power: 1 scoop
  • Now MCT Oil: 2 tbsp (mixed in)
Meal 2 (10:00 AM)
  • 80/20 Ground beef: 6 oz.
  • Green beans: 2 cups
Meal 3 Pre-workout (1:00 PM)
  • Whey Power: 1-1/2 scoops
  • Coconut oil: 1 tbsp
  • Olé Mexican Foods High-Fiber Soft Taco Wrap: 1
Meal 5 Post-workout (5:00 PM)
  • Chicken breast: 6 oz.
  • Broccoli: 2 cups
Meal 6 (8:00 PM) 
  • Chicken breast: 6 oz.
  • Avocado: 1 medium
  • Bolthouse Farms Yogurt Ranch Dressing: 2 tbsp


SUPPLEMENTS 



Early Morning 
  • RSP Nutrition Quadra Lean 3 tablets
  • RSP CLA 1 g
With Breakfast 
  • RSP fish oil 2 g
  • RSP Bio Vite 3 tablets
Pre-workout 
  • RSP Quadra Lean 3 tablets
  • RSP Fast Fuel 1 scoop
  • RSP CreAde 1 scoop
Intra-workout
  • RSP ReGen BCAA 2 scoops
Post-workout 
  • Whey Power: 1 scoop
  • RSP CreAde 1 scoop
With Post-workout Meal 
  • RSP L-Carnitine 2 g
  • RSP CLA 1 g
  • RSP fish oil 1 g
With Evening Meal 
  • RSP CLA 1 g
  • RSP fish oil 1 g
  • Whey Power: 1 scoop
  • Casein: 1 scoop


ROUTINE 



Day 1 (Monday) – Legs and Calves 
Day 2 (Tuesday) – Chest and Back 
Day 3 (Wednesday) – Back and Calves 
Day 4 (Thursday) – Shoulders (Morning) and Arms (Afternoon) 
Day 5 (Friday) – Legs and Calves 
Day 6 (Saturday) – Chest, Back, Shoulders and Abs 
Day 7 (Sunday) – Rest and Cardio 
Day 7 Cardio :- Low-intensity, steady-state treadmill, walk or jog 30 min.


EXERCISES 

DAY 1 (Legs and Calves) 

  1. Bike sprints (30 sec. fast/2 min. rest, repeat for 10 rounds)

  2. Squat (7 pyramid sets of 12, 12, 10, 8, 6, 4, 4 reps, 1 dropset of 6 reps)

  3. Hack squat (close-stance) (5 sets of 12-15 reps)

  4. Leg Press (5 pyramid sets of 15, 12, 10, 8, 6 reps, 1 dropset of 6 reps)

  5. Leg Extension (4 sets of 15 reps, Superset with Dumbbell Lunges )

  6. Dumbbell Lunge (4 sets of 12 reps)

  7. Dumbbell Squat (3 sets of 12 reps)


DAY 2 (Chest and Back) 

  1. Incline treadmill walk (30 min.) (15% incline, 3.5 mph)

Chest 
  1. Incline bench press (6 sets of 10-12 reps, 30 sec. rest)

  2. Dumbbell Flat Press (6 sets of 10-12 reps, 30 sec. rest)

  3. Hammer Strength Incline Press (4 sets of 12-15 reps, 30 sec. rest, Superset with Incline Dumbbell Flyes )

  4. Incline Dumbbell Fly (4 sets of 12-15 reps, 30 sec. rest)

  5. Wide-grip flat press (4 sets of 12 reps, 30 sec. rest, Superset with Pec-Deck Flye )

  6. Pec-deck fly (4 sets of 15 reps, 30 sec. rest)

  7. Low-to-high cable fly (7 sets of 12-15 reps, 30 sec. rest, Superset with Pushups )

  8. Push-up (to failure)

Ab circuit: repeat 4 times
  1. Weighted hanging leg raise (10-15 reps)

  2. Rope Crunch (20 reps)

  3. Ball twist (on Decline bench) (15 reps, each side)


DAY 3 (Back and Calves) 

  1. 100-meter track sprints (10 sprints)

Back 
  1. Weighted pull-up (5 sets of 8-12 reps)

  2. Wide-grip barbell row (5 sets of 12 reps)

  3. Wide-Grip Pull-down (4 sets of 10 reps)

  4. Dumbbell Row (4 sets of 12 reps)

  5. Underhand-grip pull-down (4 sets of 12 reps)

  6. Seated Cable Row (4 sets of 12 reps, Superset with One Arm Lat Pulldown

  7. One-Arm Lat Pull-down (4 sets of 15 reps)

  8. Incline bench prone dumbbell row (4 sets of 12-15 reps)

  9. Wide-grip pull-up (to failure, 30 sec. rest, Superset with Underhand Pullups )

  10. Underhand pull-up (to failure, 30 sec. rest)

Calves 
  1. Standing dumbbell calf raise (single-leg) (4 sets of 12 reps)

  2. Leg press calf raise (4 sets of 12 reps) (stretch on last set)

  3. Seated Calf Raise (3 sets of 30 reps)


DAY 4 (Shoulders and Arms) 

MORNING (Shoulders) 
  1. Dumbbell Shoulder Press (5 sets of 8-12 reps)

  2. Standing Barbell Press (4 sets of 8-12 reps)

  3. Shoulder press on leg press, neutral grip (4 sets of 8-12 reps)

  4. Standing side lateral raise (5 sets of 12 reps)

  5. Straight-bar side raise (5 sets of 12 reps)

  6. Pec-deck reverse fly (4 sets of 12 reps, Superset with High Cable Reverse Flyes )

  7. High-cable reverse fly (4 sets of 15 reps)

  8. Front Dumbbell Raise (3 sets of 12 reps, Superset with Seated Dumbbell Reverse Flyes )

  9. Seated dumbbell reverse fly (3 sets of 12 reps)

  10. Barbell Shrug (5 sets of 10-15 reps, Superset with Dumbbell Shrugs )

  11. Dumbbell Shrug (5 sets of 10-15 reps)

AFTERNOON (Arms) 
  1. Standing alternating dumbbell curl (5 sets of 8-12 reps)

  2. Barbell Curl (4 sets of 12 reps)

  3. Close-grip EZ-bar preacher curl (4 sets of 12 reps)

  4. Dumbbell Hammer Curl (4 sets of 8-12 reps)

  5. Cable Superman curl (4 sets of 15 reps, Superset with Rope Hammer Curls )

  6. Rope hammer curl (4 sets of 15 reps)

  7. Triceps rope push-down (3 sets of 15 reps)

  8. Seated overhead dumbbell extension (5 sets of 12 reps)

  9. EZ-Bar Skullcrusher (5 sets of 8-12 reps, last set is a dropset)

  10. Close-Grip Bench Press (4 sets of 10 reps)

  11. Cable straight-bar underhand push-down (4 sets of 12 reps, Superset with Cable straight-bar overhand push-down)

  12. Cable straight-bar overhand push-down (4 sets of 12 reps)

  13. Diamond push-up (3 sets to failure, 30 sec. rest)


DAY 5 (Legs and Calves) 

Legs 
  1. Lying Leg Curl (5 sets of 15 reps)

  2. Front Squat (6 pyramid sets of 15, 12, 10, 8, 6, 4 reps, 1 dropset of 6 reps)

  3. Stiff-Legged Dumbbell Deadlift (4 sets of 12 reps)

  4. Leg Press (feet wide and high) (4 sets of 15 reps)

  5. Seated Leg Curl (4 sets of 12 reps)

Calves 
  1. Leg press calf raise (10 sets of 10 reps, 30 sec. rest)

  2. Standing Calf Raise (4 sets of 12 reps)

  3. Seated Calf Raise (5 sets of 20 reps)


DAY 6 (Chest, Back, Shoulders and Abs) 

  1. Incline treadmill (deadmill sprints) (10 sprints of 15 second, rest 90 sec.)

  2. Barbell Deadlift (6 pyramid sets of 12, 10, 8, 6, 4, 20 reps)

  3. Flat barbell press (6 pyramid sets of 12, 10, 8, 6, 4, 20 reps)

  4. Standing Barbell Press (6 pyramid sets of 12, 10, 8, 6, 4, 20 reps)

  5. Peck-deck fly (4 sets of 15 reps, Giant Set with Pullups )

  6. Pull-up (4 sets to failure)

  7. Dumbbell side raise (4 sets of 12 reps)

Ab circuit: repeat 4 times
  1. Ab Roller (30 reps)

  2. Decline Reverse Crunch (30 reps)

  3. Decline Oblique Crunch (30 reps per side)






Quote 
Hard work beats talent when talent doesn’t work hard.


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