Abel Albonetti’s training program.

Abel Albonetti grew up in Hernando, Massachusetts and began lifting weights at age 14. He studied at home, so he never managed to do physical education at school. Instead, he swayed. About 17 years old began training at the YMCA

Today there is a lot of talk about “functional training”. That is, a workout that will help you perform better – whether it’s steeplechase, crossfit competition, or the Olympics. And that’s all good. We love functional training. But your function is to look and feel great.

Sometimes this is all you want to do, and there is nothing wrong with that. After all, most of us missed our chance to make it to the Olympics a long time ago, but we can still look like a million dollars sunbathing on the beach.

If your main goal is to look cool even when you’re wearing a shirt, then this is the workout plan for you. Its author is Abel Albonetti, a fitness model from Austin, Texas. When it comes to building a well-defined aesthetic physique, Albonetti knows what he’s talking about!

Article content:

Abel Albonetti’s training split

  • Monday: legs
  • Tuesday: breasts
  • Wednesday: back
  • Thursday: shoulders and abs
  • Friday: hands
  • Saturday: cardio
  • Sunday: rest

Whether you follow Abel’s workout routine exactly or simply incorporate some of his tips and favorite exercises into your program, get ready to look your best!

Leg Workout

Выпады со штангой

Workout Tip

“I like to start my training week off my feet because there are fewer people in the gym. On Mondays, most athletes work on chest, so everyone is sitting on the benches at the racks. I also like to start my workout with basic exercises with heavy weights and low reps. When you have more strength, you have to make complex movements. Don’t leave them for later when you’re tired.

Do exercises A and B as a superset. Rest 60 seconds between sets)

1. Barbell Squats – 5 sets of 10 reps (last set as a drop set)

2. Deadlift on straight legs – 5 sets of 10 reps

3A. Leg Press – 4 sets of 15 reps (on the last set, do a four drop set; when you reach failure, reduce the weight four times)

3B. Barbell Walking Lunges – 4 sets of 12 reps per leg

4A. Seated Leg Extension – 4 sets of 15 reps (the last set is performed as a drop set)

4B. Lying Leg Curl – 4 sets of 15 reps (last set as a drop set)

5. Machine Standing Calf Raises – 4 sets of 12 reps

6. Seated Calf Raises – 4 sets of 15 reps

Chest workout

Разведения рук с гантелями на наклонной скамье

Workout Tip

“I train the pectoral muscles with an emphasis on the upper area. I’ve always had well-developed breasts, and I think that’s why. While my friends went to the gym and watched how much they could press while lying on a flat bench, I was the only one who did presses mainly on an incline bench. This press works your chest more than the horizontal press, especially the upper chest, which is so lacking for most guys. ”

Do exercises A and B as a superset. Rest 60 seconds between sets)

1. Incline Bench Press – 5 sets of 12, 10, 8, 8, 6 reps (last set as a double drop set)

2. Dumbbell Bench Press – 5 sets of 10 reps

3. Incline Dumbbell Press – 4 sets of 12 reps (last set as a double drop set)

4. Incline Dumbbell Stretch – 4 sets of 12 reps

5. Peck Deck Machine Abduction – 4 sets of 12 reps

6A. Crossover mixing – 4 sets of 15 reps

6B. Push-ups from the floor – 4 sets of 20 reps

Back workout

Горизонтальная тяга на блоке

Workout Tip

“I’m a big supporter of drop sets. On the last set, I do drop sets in a lot of my exercises. Sometimes I do double, triple, or even quadruple sets, reducing the weight each time. This completely tires the muscles, which ultimately leads to their growth. ”

Do exercises A and B as a superset. Rest 60 seconds between sets.

1. Wide grip row of the upper block to the chest – 5 sets of 12, 10, 8, 8, 6 reps (perform the last set as a drop set)

2. Bent-over barbell row – 5 sets of 10 reps (last set as a drop set)

3. Narrow Grip Row with V-Handle – 4 sets of 10 reps

4. Bent-over row of two dumbbells – 4 sets of 12 reps

5A. Block Row – 4 sets of 10 reps (last set as a drop set)

5V. Row from the upper block with straight arms with isp. rope handle – 4 sets of 15 reps

6. Pull-ups on the bar – 4 sets to failure

Shoulder Workout

Жим гантелей сидя

Workout Tip

“I like to start my shoulder workout with the dumbbell press. You don’t need to use the help of a training partner here; if you can’t do the last rep, you can simply lose weight instead of getting stuck underneath like the barbell version. I also like the Smith machine shoulder press. You can completely work to failure without worrying that you will be crushed by the weight. ”

Do exercises A and B as a superset. Rest 60 seconds between sets.

1. Seated Dumbbell Press – 5 sets of 15, 12, 10, 8, 8 reps (the last set is done as a double drop set)

2. Seated Smith Machine Press – 5 sets of 12, 10, 8, 8, 6 reps (the last set is done as a double drop set)

3. Side Dumbbell Raises – 4 sets of 12 reps

4. Vertical barbell pull (pull) – 4 sets of 12 reps

5. Raising hands with dumbbells while lying on an incline bench – 4 sets of 12 reps

6A. Shrugs with a barbell in front of you – 4 sets of 15 reps

6B. Shrugs with a barbell behind the back – 4 sets of 15 reps

Abs Workout

Подъёмы ног в висе

Workout Tips

“This is the only muscle group that I train in a circular manner. But like any other muscle group, I train it just as hard. I do 10 to 15 reps for each exercise. ”

Do the following set of abdominal exercises in a circle from exercises 1 to 5 with minimal rest between them. Do 4 rounds in total. Rest between laps for 2 minutes.

  1. Hanging leg raises – 15 reps
  2. Kneeling upper block crunches – 12 reps
  3. Incline Crunch – 20 reps (do 10 reps with extra weight and 10 without extra weight)
  4. Top Block Lumberjack Crossover – 15 reps per side
  5. Plank – 1 minute

Hand training

Французский жим лёжа

Workout Tips

“When training my arms, I try to work a lot for both biceps and triceps. And just like with all other muscle groups, I start with a relatively heavy weight for the first few exercises. Later in the workout, I use lighter weights and do more reps to tire the muscles even more. But when you are trying to build muscle, you need to lift heavier weights, especially early in your workout, while maintaining proper exercise technique. ”

Do exercises A and B as a superset. Rest 60 seconds between sets .

1A. Lifting the bar for biceps – 5 sets of 12, 10, 8, 8, 6 (the last approach is performed as a drop set)

1B. French bench press – 5 sets of 12, 10, 8, 8, 6 (perform the last set as a drop set)

2A. Seated Alternating Biceps Dumbbell Curls – 4 sets of 12 reps

2B. Seated Dumbbell Press – 4 sets of 12 reps

3A. Biceps Machine Curl – 4 sets of 12 reps

3B. Extension of arms on the upper block with isp. V handle – 4 sets of 12 reps

4A. Seated Incline Dumbbell Curls – 4 sets of 12 reps

4B. Bent Over Dumbbell Extension – 4 sets of 12 reps

5A. Lower Block Curl – 4 sets of 15 reps

5V. Extension of arms from the lower block above the head – 4 sets of 15 reps

Cardio

To get the most out of his workouts, Abel does high-intensity interval training (HIIT) instead of stationary cardio.

His favorite training: cycling sprints. Here’s the workout: Get on a stationary bike and do 30 seconds of sprint – “trying to kill yourself during those 30 seconds,” Abel says. Then rest for 90 seconds. Repeat for a total of 10 rounds. Do this twice a week.

“When you do HIIT, you burn calories later,” Abel says. “You may not burn that many calories during exercise, but your metabolism is going up throughout the day. With HIIT cardio, you can maintain your muscle gains significantly better. ”

Food

Абель Альбонетти

Abel has been practicing reverse carbohydrate loading for three years now, which has a great effect. Here’s how it works: In the morning, it’s healthy fats like eggs, almonds, beef, and coconut oil.

Lunch consists of vegetables and chicken breast or other lean meats. He drinks a protein shake before training. After training, he has another protein shake with a bowl of porridge (for fast carbs).

Then, after about an hour, he consumes most of the carbs for the rest of the day. They come in the form of whole grain flour, white rice, salad or stews, and lean beef or chicken.

Before Bed – Casein Protein With A Little Peanut Butter For Nighttime Recovery.

“Reverse carbohydrate loading gives me more energy throughout the day,” says Abel. “I have no metabolic disruptions when I get up in the morning and eat oatmeal or anything else.

And consuming carbs after exercise helps replenish glycogen levels that were depleted during exercise. So it helps to restore muscle. ”

Abel Sample Meal Plan

Meal 1:

  • Whole eggs – 2
  • Egg whites – 1 cup
  • Coconut oil (mixed with coffee) – 2 tbsp. L.

Meal 2:

  • Ground beef 80/20 – 170 grams
  • Green beans – 2 cups

Snack :

  • Protein Bar

Meal 3:

  • Whey Protein – 2 scoops
  • Lean porridge – 1 cup

Meal 4:

  • Salad
  • White rice – 1/2 cup
  • Black beans – 1/4 cup
  • Chicken breast – 200 grams
  • Avocado – 1 medium
  • Greek yogurt dressing – 2 tbsp L.

Protein supplement before bed:

  • Casein – 1 Scoop
  • Whey Protein – 1 Scoop
  • Peanut butter – 2 tablespoons L.

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