Get to know Tom Coleman's training plan
This athlete's training plan 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.
The chest, triceps and legs are directly trained twice a week, while the back and biceps only once.
As for training cardio, his preferred method is low intensity cardio.
If you don't know any exercise, just click on its name.
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Monday - Chest and sit-ups
- Inclined press with dumbbells - 4 sets x 8-12 reps
- Flat press with dumbbells - 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 lifting - 4 sets x 8-12 reps
- Inclined leg elevation - 4 sets x 8-12 reps
- Board - Until failure
Tuesday - Arms
- Curl with dumbbells sitting - 3 sets x 12 reps
- Curl with Z bar - 4 sets x 8-12 reps
- Concentrated bar curl - 4 sets x 12 reps
- Funds - 4 sets x 8-12 reps
- Pulled tricep on the machine - 4 sets x 8-12 reps
- Forehead bar tricep with short handle - 4 sets x 8-12 reps
- Curl bicep - 4 sets x 8-12 reps
- Cardio on the bike - 20-30 minutes
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Wednesday - Legs
- Squat - 4 sets x 12-15 reps
- Squat forward - 4 sets x 12-15 reps
- Leg Extension - 4 sets x 12-15 reps
- Lunges with bar - 4 sets x 12-15 reps
- Elevation of standing twins - 4 sets x 25 reps
- Leg Curl - 4 sets x 12-15 reps
- Dead weight with stretched legs - 4 sets x 12-15 reps
Thursday - Shoulders
- Z-bar front ends - 4 sets x 8-12 reps
- Sides sitting - 4 sets x 8-12 reps
- Shoulder press - 4 sets x 8-12 reps
- Front row - 4 sets x 8-12 reps
- Pulled with cable - 4 sets x 8-12 reps
- Shrinkage - 4 sets x 8-12 reps
- Sit-ups - 4 series x Until failure
- Abdominal rotation - 4 sets x 12 reps
- Prayers - 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
- Rowing with dumbbells - 4 sets x 8-12 reps
- Paddle with wide handle - 4 sets x 8-12 reps
- Pullover - 4 sets 8-12 reps
Saturday - Chest and triceps
- Flat bench press - 1 series x maximum repetition
- Inclined bench press - 1 series x maximum repetition
- Crossover - 4 sets x 8-12 reps
- Inclined press with dumbbells - 3 series x Until failure
- Openings - 4 sets x 8-12 reps
- Funds - 4 sets x 8-12 reps
- Pulled tricep on the machine with bar - 4 series x Until failure
Sunday - Legs
- Leg Extension - 4 sets x 12-15 reps
- Lunges with bar - 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
- Dead weight with stretched legs - 4 sets x 12-15 reps
- Elevation of twins - 4 sets x 25 reps
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Information taken from the simplyshredded.com website
Instagram Tom Coleman
