Abel Albonetti’s Workout Routine & Diet Plan

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.

abel albonetti workout routine

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

    • Protein Shake
    • BCAAs
    • Multi-Vitamins
    • Fish Oil
    • Glutamine
    • CLA
    • Creatine
    • L – Carnitine

    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.

    satinder chowdhry

    Satinder Chowdhry

    Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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