Get to know Tom Coleman's training plan

This athlete's training plan is done nothing less than…every day.

There is weight training every day, where the most common number of sets per exercise is 4 and repetitions range from 8 to 15 repetitions.

The chest, triceps and legs are directly trained twice a week, while the back and biceps are trained only once.

As for cardio training, his preferred method is low-intensity cardio.

If you don't know any exercise, just click on its name.

Monday ? chest and abs

• 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

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 sets 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 set x max rep
• Inclined bench press ? 1 set x max rep
• Crossover ? 4 sets x 8-12 reps
• Inclined press with dumbbells ? 3 sets 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 sets 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

Information taken from the simplyshredded.com website

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