Discover athlete Tom Coleman's training plan
This athlete's training plan is done nothing less than…every day.
Every day there is weight training, in which the most common number of sets per exercise is 4 and the repetitions range between 8 and 15 repetitions.
The chest, triceps and legs are trained directly twice a week, while the back and biceps only once.
As for cardio training, his preferred method is low-intensity cardio.
If you don't know an exercise, just click on its name.
Monday ? Chest and abdominals
- Incline Dumbbell Press ? 4 sets x 8-12 reps
- Dumbbell Flat Press ? 4 sets x 8-12 reps
- Flat bench press ? 4 sets x 8-12 reps
- Cable openings ? 4 sets x 8-12 reps
- Pullover? 4 sets x 8-12 reps
- Leg raises ? 4 sets x 8-12 reps
- Incline leg raises ? 4 sets x 8-12 reps
- Board ? Until failure
Tuesday ? Arms
- Seated Dumbbell Curl ? 3 sets x 12 reps
- Z-bar curl ? 4 sets x 8-12 reps
- Concentrated barbell curl ? 4 sets x 12 reps
- Funds ? 4 sets x 8-12 reps
- Tricep pulldown on machine ? 4 sets x 8-12 reps
- Tricep with overhead bar with short handle ? 4 sets x 8-12 reps
- Bicep curl ? 4 sets x 8-12 reps
- Cardio on the bike? 20-30 minutes
Wednesday ? Legs
- Squat ? 4 sets x 12-15 reps
- Front squat ? 4 sets x 12-15 reps
- Leg Extension ? 4 sets x 12-15 reps
- Barbell Lunges ? 4 sets x 12-15 reps
- Standing calf raise ? 4 sets x 25 reps
- Leg Curl ? 4 sets x 12-15 reps
- Deadlift with straight legs ? 4 sets x 12-15 reps
Thursday ? Shoulders
- Z-bar fronts ? 4 sets x 8-12 reps
- Sitting sides ? 4 sets x 8-12 reps
- shoulder press ? 4 sets x 8-12 reps
- Front Row ? 4 sets x 8-12 reps
- Cable pull ? 4 sets x 8-12 reps
- Shrinkages ? 4 sets x 8-12 reps
- Abs ? 4 sets x Until failure
- Abdominal rotation ? 4 sets x 12 reps
- Pray ? 4 sets x 8-12 reps
Friday ? Back
- Rowing on the machine ? 4 sets x 8-12 reps
- Wide pull ? 4 sets x 8-12 reps
- Dumbbell row ? 4 sets x 8-12 reps
- Rowing with wide handle ? 4 sets x 8-12 reps
- Pullover? 4 sets 8-12 reps
Saturday? Chest and triceps
- Flat bench press ? 1 set x maximum repetition
- Incline bench press ? 1 set x maximum repetition
- crossover ? 4 sets x 8-12 reps
- Incline Dumbbell Press ? 3 sets x Until failure
- Openings ? 4 sets x 8-12 reps
- Funds ? 4 sets x 8-12 reps
- Tricep pulldown on barbell machine ? 4 sets x Until failure
Sunday? Legs
- Leg Extension ? 4 sets x 12-15 reps
- Barbell Lunges ? 4 sets x 12-15 reps
- Squat ? 4 sets x 12-15 reps
- Front squat ? 4 sets x 12-15 reps
- Leg curl ? 4 sets x 12-15 reps
- Deadlift with straight legs ? 4 sets x 12-15 reps
- Calf raise ? 4 sets x 25 reps
Information taken from the website simplyshredded.com
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