Fitness Model & an ISSA Certified Personal Trainer Who Has Appeared in Many Fitness Magazines
Born in Hernando, Mississippi (USA) in 1989, Abel Albonnetti started his fitness journey at 14, like any fitness professional. His father encouraged this youngster to lift weights in his small home gym with his friends.
Similarly, after getting results, he realized how weightlifting could help him develop his physique. And since then, he even started imagining about aesthetics in his mind and became more dedicated to becoming bigger and stronger. Further, he even started idolizing and was fascinated by bodybuilding legends like Rob Riches and Greg Plitt.
Over the years, he stayed dedicated, which helped him build his career as a fitness model, and he even managed to appear in many fitness magazines. As a result, other doors opened for him to meet people worldwide, which also helped him become more knowledgeable about training and nutrition.
Abel Albonetti’s Workout Routine
For those who want to find out his workout routine, here we’ve covered one of his workouts that you may like to try. Further, after each workout session, he likes to train his abs for 15 minutes to keep maintain his shredded physique. Similarly, he likes to perform HIIT as cardio in the morning to boost his metabolism and stay lean.
Monday – Legs
| Exercise | Sets | Reps |
|---|---|---|
| Bike Sprint – Warm Up | – | 30 Sec |
| BB Back Squats | 7 | 12 – 14 |
| Hack Squats | 5 | 12 – 15 |
| Leg Press | 5 | 12 – 15 |
| Leg Extensions | 4 | 15 |
| DB Lunges | 4 | 12 |
| DB Squats | 3 | 12 |
Tuesday – Chest
| Exercise | Sets | Reps |
|---|---|---|
| Incline BB Bench Press | 6 | 10 – 12 |
| DB Flat Bench Press | 6 | 10 – 12 |
| Hammer Strength Incline Press | 4 | 12 – 15 |
| Incline DB Flys | 4 | 12 – 15 |
| Wide Grip BB Bench Press | 4 | 12 |
| Peck Deck Flys | 4 | 15 |
| Cable Flys (Low to High) | 7 | 12 – 15 |
| Push – Ups | – | Till Failure |
Wednesday: Back
| Exercise | Sets | Reps |
|---|---|---|
| Pull – Ups (Weighted) | 5 | 8 – 12 |
| Bent Over BB Rowing Wide Grip | 5 | 12 |
| Lat Pulldown – Wide Grip | 4 | 10 |
| 1 Arm DB Rowing | 4 | 12 |
| Underhand Grip Lat Pulldown | 4 | 12 |
| Seated Cable Rowing | 4 | 12 |
| 1 – Arm Lat Pulldown | 4 | 15 |
| Incline Prone DB Rowing | 4 | 12 – 15 |
| Pull–Up (Wide Grip) | – | Till Failure |
| Underhand Pull – Ups | – | Till Failure |
Thursday: Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| DB Shoulder Press | 5 | 8 – 12 |
| Standing BB Press | 4 | 8 – 12 |
| Shoulder Press on Leg Press Machine (Neutral Grip) | 4 | 8 – 12 |
| DB Side Lateral Raises | 5 | 12 |
| Straight Bar Side Raises | 5 | 12 |
| Pec Deck Reverse Flys | 4 | 15 |
| High Cable Reverse Flys | 4 | 15 |
| DB Front Lateral Raises | 3 | 12 |
| Seated DB Reverse Fly | 3 | 12 |
| BB Shrugs | 5 | 10 – 15 |
Friday – Legs or Chest
Saturday: Arms
| Exercise | Sets | Reps |
|---|---|---|
| Alternate DB Curls | 5 | 8 – 12 |
| BB Curls | 4 | 12 |
| DB Hammer Curls | 4 | 8 – 12 |
| Cable Superman Curls | 4 | 15 |
| Rope Hammer Curls | 4 | 15 |
| Triceps Rope Push Downs | 3 | 15 |
| Seated Overhead DB Extensions | 5 | 12 |
| EZ Bar Skullcrushers | 5 | 8 – 12 |
| Close Grip BB Bench Press | 4 | 10 |
| Diamond Push – Ups | – | Till Failure |
Abs Circuit:
| Exercise | Sets | Reps |
|---|---|---|
| Hanging Leg Lifts | – | 10 – 15 |
| Kneeling Rope Crunch | – | 12 – 15 |
| Side Planks | – | 45 Sec / Side |
| Medicine Ball Russian Twists | – | 15 |
Sunday – Rest Day
Abel Albonetti’s Diet Plan
Meal 1:
- Oatmeal – 50 Grams
- Protein Pancake – 25 Grams
Meal 2:
- Chicken – 135 Grams
- Broccoli
Meal 3:
- Fish – 210 Grams
- Sweet Potato – 130 Grams
- Broccoli
Meal 4:
- Protein Shake
- Rice Cake
Meal 5:
- Protein Shake
- Simple Sugar
Meal 6:
- Fish – 220 Grams
- Spinach
Meal 7:
- Casein Protein
Supplements
Wrapping Up
Similar to many IFBB professionals, he started working out pretty young, at the age of 14. Fortunately, he never looked back and even came across many bodybuilders who helped him give the right piece of advice. Nonetheless, his dedication and hard work paid him well.
And, if you’re wondering about what’s Abel Albonnetti’s workout routine or diet plan, here we’ve covered one of it that includes 6 sessions per week in which, on Friday, he likes to do a Chest or Leg workout for the second time. Similarly, there’s also one diet plan for him that includes seven meals per day.
