Men’s Physique Competitor

Abel Albonetti

  • Height: 5’10”
  • Weight: 190 lbs.

Biography

From the very beginning, Abel loved being in the gym and fell in love with the sport of bodybuilding. Abel really started getting serious about working out when he was about 19 and received his personal training degree at 21. Through sheer luck, Abel stumbled upon some information on fitness modeling and thought it sounded like something he would enjoy, so he decided to give it a shot. At that point, he had started focusing on his diet and really fine-tuned his training. Around that time, a talent scout from a local modeling agency happened to see Abel at the gym and asked if he would be interested in doing some work with his company. Over the next couple of years,  Abel did several runway shows and a few different appearances in the area. During that same time, Abel started his Facebook fan page, and things really took off from there. After doing a couple of campaigns for national clothing companies, Abel decided that his real passion wasn’t in the clothing industry. His gym partner at the time was a photographer, and he did a couple of photo shoots with him before scheduling additional shoots with local photographers. Shortly after, Abel was contacted by a nationally recognized fitness photographer and traveled to Miami for a shoot with him, and his fitness career really started to take off from there.

Today, Abel is privileged to work with some of the largest companies in the fitness industry. He also works as an online personal trainer and has competed and placed in several national NPC Men’s Physique competitions.

Training Regimen

Monday:
Legs & Calves
Tuesday:
Chest & Abs
Wednesday:
Back & Calves
 Thursday:
AM – Shoulders, PM – Arms
 Friday:
Legs & Calves
 Saturday:
Chest, Back, Shoulders & Abs
 Sunday:
Off/Cardio

Nutritional Regimen

Meal 1:
Whole eggs – 2
Egg whites – 1 cup
Coconut oil (mixed in coffee) – 2 tbsp
Meal 2:
Ground beef 80/20 – 6 oz
Green Beans – 2 cups
Snack:
MuscleTech® NITRO-TECH® CRUNCH protein bar
Meal 3:
NITRO-TECH® POWER – 2 scoops
Low-fat cereal – 1 serving
Meal 4:
Salad
White rice – 1/2 cup
Black beans – 1/4 cup
Chicken breast – 8 oz
Avocado – 1 medium
Greek yogurt ranch dressing (Bolthouse Farms) – 2 tbsp
Protein Supplement:
NITRO-TECH® NIGHTTIME – 1 scoop
NITRO-TECH® 100% WHEY GOLD – 1 scoop
Peanut butter – 2 tbsp

Monday

Cardio (AM)

Bike sprints
30 seconds fast/2 minutes rest
Repeat for 10 rounds

Legs

  • Squats
    • 7 pyramid sets – 12,12,10,8,6,4,4 reps
    • Drop set: Drop 20% of the weight, try for 6 more reps
  • Hack Squats – Feet Close
    • 5 sets: 12-15 reps
  • Leg Press
    • 5 pyramid sets – 15, 12, 10, 8, 6
    • 6x drop set on the last set
  • Superset: Leg Extension & Dumbbell Lunge
    • Leg Extension: 4 sets – 15 reps
    • Dumbbell Lunge: 4 sets – 12 reps
  • Dumbbell Squats
    • 3 sets, 12 reps

Calves

  • Superset: Smith Machine Calf Raises & Bodyweight Calf Raises
    • Smith Machine: 6 sets –12 reps
    • Bodyweight: 6 sets – 15 reps
  • Hack Squat Calf Raises
    • 4 sets – 10 reps (toes in), 10 reps (toes out), 10 reps (feet normal)
  • Seated Calf Raises
    • 4 sets – 30 reps

Tuesday

Cardio (AM)

Incline treadmill walk
15% incline, 3.5mph
30 minutes

Chest – 30 second rest between sets

  • Incline Bench Press
    • 6 sets – 10-12 reps
  • Dumbbell flat press
    • 6 sets – 10-12 reps
  • Superset: Hammer Strength Incline Press & Incline Dumbbell Fly
    • Hammer Strength Incline Press: 4 sets –12-15 reps
    • Incline Dumbbell Fly: 4 sets – 12 reps
  • Superset: Wide-Grip Flat Press & Pec Deck Fly
    • Wide-Grip Flat Press: 4 sets –12 reps
    • Pec Deck Fly: 4 sets – 15 reps
  • Superset: Cable Low-to-High Fly & Floor Push-Ups
    • 7 sets – 12-15 reps
    • Floor Push-Ups: To failure

Abs
4 circuits:

  • Weighted Hanging Leg Raise – 10 to 15 reps
  • Rope Crunch – 20 reps
  • Decline Bench Ball Twist – 15 reps, each side

Wednesday

Cardio (AM)

Track sprints
100 meter sprints, walk turns
10 sprints

Back

  • Weighted Pull-Ups
    • 5 sets – 8-12 reps
  • Wide-Grip Barbell Rows
    • 5 sets – 12 reps
  • Wide-Grip Pull-Downs
    • 4 sets – 10 reps
  • Dumbbell Rows
    • 4 sets – 12 reps
  • Underhand-Grip Pull-Downs
    • 4 sets – 12 reps
  • Superset: Cable T-Rows & Rope Wing Downs
    • Cable T-Rows: 4 sets – 12 reps
    • Wing Downs: 4 sets – 15 reps
  • Incline Bench Prone Dumbbell Rows
    • 4 sets – 12-15 reps
  • Pull-Up Burnouts
    • Wide-Grip – To failure – 30 second rest
    • Underhand Pull-Ups – to failure

Calves

  • 1-Leg Standing Dumbbell Calf Raises
    • 4 sets – 12 reps
  • Leg Press Calf Raises
    • 4 sets – 12 reps
    • On the last set, stretch
  • Seated Calf Raises
    • 3 sets – 30 reps

Thursday

Shoulders (AM)

  • Dumbbell Shoulder Press
    • 5 sets – 8-12 reps
  • Standing Barbell Press
    • 4 sets – 8-12 reps
  • Shoulder Press on Leg Press, Neutral Grip
    • 4 sets – 12-15 reps
  • Standing Side Raise
    • 5 sets – 12 reps
  • Straight Bar Side Raise
    • 4 sets – 12 reps
  • Superset: Pec Deck Reverse Fly & High Cable Reverse Fly
    • Pec Deck Reverse Fly: 4 sets – 12 reps
    • High Cable Reverse Fly: 4 sets – 15 reps
  • Superset: Dumbbell Front Raise & Seated Dumbbell Reverse Fly
    • Dumbbell Front Raise: 3 sets – 12 reps
    • Seated Dumbbell Reverse Fly: 3 sets – 12 reps
  • Superset: Barbell Shrug & Dumbbell Shrug
    • Barbell Shrug: 5 sets – 10-15 reps
    • Dumbbell Shrug: 5 sets – 10-15 reps

Arms (PM)

  • Standing Alternating Dumbbell Curls
    • 5 sets – 8-12 reps
  • Barbell Curls
    • 4 sets – 12 reps
  • Close-Grip EZ-Bar Preacher Curl
    • 4 sets – 12 reps
  • Dumbbell Hammer Curls
    • 4 sets – 8-12 reps
  • Superset: Cable Superman Curls & Rope Hammer Curls
    • Cable Superman Curls: 4 sets – 15 reps
    • Rope Hammer Curls: 4 sets – 15 reps

Triceps

  • Rope Push-Downs
    • 3 sets – 15 reps
  • Seated Overhead Dumbbell Extension
    • 5 sets – 12 reps
  • EZ-Bar Skullcrushers
    • 5 sets – 8-12 reps
    • Drop set on the last set
  • Close-Grip Bench Press
    • 4 sets – 10 reps
  • Superset: Cable Straight Bar Underhand Push-Downs & Overhand Push-Downs
    • Cable Straight Bar Underhand Push-Downs: 4 sets – 12 reps
    • Overhand Push Downs: 4 sets – 12 reps
  • Diamond Push-Ups
    • 3 sets – To failure
    • 30-second rest between sets

Friday

Legs

  • Lying Leg Curl
    • 5 sets – 15 reps
  • Front Squats
    • 6 pyramid sets: 15,12,10,8,6,4
    • Drop set for 6 more reps
  • Stiff-Legged Dumbbell Deadlifts
    • 4 sets – 12 reps
  • Leg Press, Feet Wide and High
    • 4 sets – 15 reps
  • Seated Leg Curl
    • 4 sets – 12 reps
  • Leg Press Calf Raise
    • 10 sets – 10 reps
    • 30 seconds rest between sets
  • Standing Leg Press Calf Raise
    • 4 sets – 12 reps
  • Seated Calf Raise

Saturday

Cardio (AM)

Incline treadmill deadmill sprints
15 second, sprint 1.5 minute rest
Repeat for 10 sprints

Chest, Back, Shoulders

  • Barbell Deadlift
    • 6 pyramid sets – 12, 10, 8, 6, 4, 20
  • Flat Barbell Press
    • 6 pyramid sets – 12, 10, 8, 6, 4, 20
  • Standing Barbell Press
    • 6 pyramid sets – 12, 10, 8, 6, 4, 20
  • Giant Set – 4 sets
    • Peck Deck Fly: 15 reps
    • Pull-Ups: To failure
    • Dumbbell Side Raises: 12 reps

Abs Circuit – 4 rounds

  • Ab Roller: 30 reps
  • Incline Bench Leg Raises: 30 Reps
  • Bench Side Crunches: 30, each side

Sunday

Cardio:

LISS incline walk on treadmill or jog outside
30 minutes

The Abel Albonetti Stack

Pre-Workout

VAPORX5 NEXT GEN

Protein

NITRO-TECH CRUNCH

Nitro-Tech 100% Whey Gold

Protein

NITRO-TECH 100% WHEY GOLD