Get to know Tom Coleman's training plan
O training plan this athlete is done no 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 between 8 and 15 repetitions.
O chest, triceps and legs are trained directly twice a week, while the back and shoulders biceps only one.
As for training cardio, his preferred method is low intensity cardio.
If you do not know any exercise, simply click on its name.
Monday - Chest & Abs
- Dumbbell Inclined Press - 4 series x 8-12 repetitions
- Flat Press With Dumbbells - 4 series x 8-12 repetitions
- Flat bench press - 4 series x 8-12 repetitions
- Cable openings - 4 series x 8-12 repetitions
- Sweater - 4 series x 8-12 repetitions
- Leg lift - 4 series x 8-12 repetitions
- Inclined leg lift - 4 series x 8-12 repetitions
- Surfboard - Until the failure
Tuesday - Arms
- Curl with dumbbells sitting - 3 series x 12 repetitions
- Z-bar Curl - 4 series x 8-12 repetitions
- Concentrated Bar Curl - 4 series x 12 repetitions
- Funds - 4 series x 8-12 repetitions
- Pulled tricep in the machine - 4 series x 8-12 repetitions
- Tricep with forehead bar with short handle - 4 series x 8-12 repetitions
- Curl bicep - 4 series x 8-12 repetitions
- Cardio on the bike - 20-30 minutes
Wednesday - Legs
- Squat - 4 series x 12-15 repetitions
- Squat ahead - 4 series x 12-15 repetitions
- Lay Extension - 4 series x 12-15 repetitions
- Lunges with barbell - 4 series x 12-15 repetitions
- Standing Twins - 4 series x 25 repetitions
- Leg Curl - 4 series x 12-15 repetitions
- Dead weight with legs outstretched - 4 series x 12-15 repetitions
Thursday - Shoulders
- Z-bar fronts - 4 series x 8-12 repetitions
- Sitting sides - 4 series x 8-12 repetitions
- Shoulder press - 4 series x 8-12 repetitions
- Front row - 4 series x 8-12 repetitions
- Pulled with cable - 4 series x 8-12 repetitions
- Shrinkage - 4 series x 8-12 repetitions
- Sit-ups - 4 x series Until failure
- Abdominal rotation - 4 series x 12 repetitions
- Pray - 4 series x 8-12 repetitions
Friday - Back
- Rowing on the machine - 4 series x 8-12 repetitions
- Wide pull - 4 series x 8-12 repetitions
- Dumbbell rowing - 4 series x 8-12 repetitions
- Wide Handle Paddling - 4 series x 8-12 repetitions
- Sweater - 4 Series 8-12 Repeats
Saturday - Chest and triceps
- Flat bench press - 1 series x maximum repeat
- Incline Bench Press - 1 series x maximum repeat
- Crossover - 4 series x 8-12 repetitions
- Dumbbell Inclined Press - 3 x series Until failure
- Openings - 4 series x 8-12 repetitions
- Funds - 4 series x 8-12 repetitions
- Pulled tricep on bar machine - 4 x series Until failure
Sunday - Legs
- Lay Extension - 4 series x 12-15 repetitions
- Lunges with barbell - 4 series x 12-15 repetitions
- Squat - 4 series x 12-15 repetitions
- Front squat - 4 series x 12-15 repetitions
- Leg curl - 4 series x 12-15 repetitions
- Dead weight with legs outstretched - 4 series x 12-15 repetitions
- Elevation of twins - 4 series x 25 repetitions
Information taken from the website simplyshredded.com
