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SHREDDED male AESTHETIC physiques

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Category Archives: Tom Coleman

Tom Coleman

Tom Coleman is a 27 y/o world-renowned fitness model with incredible aesthetics and strong muscular build. When he shred down to below 5% body fat levels, he is one of the top physiques in the world.

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Tom’s STATS:

Age: 27
Height: 5’10” – 178 cm
Weight: 196 lbs – 89 kg

 

Tom’s TRAINING routine:

I’m a big lover of old school bodybuilding! Nothing beats free weight exercises like Squats, Bench Press and heavy Dumbbell movements. I train every day and like to hit individual body groups pushing them to failure every time!

Monday: Chest/abs

  • Incline Dumbbell Press 4×8-12
  • Flat Dumbbell Press 4×8-12
  • Bench Press 4×8-12
  • Cable Fly’s 4×8-12
  • Dumbbell Pullovers 4×8-12
  • Leg Raises 4×8-12
  • Incline Leg Raises 4×8-12
  • Planking to Failure

Tuesday: Arms

  • Seated Dumbbell Curl 3×12
  • Standing EZ Bar with a Bicep Isolator 4×8-12
  • Preacher Bench Barbell Curls 4×12
  • Bodyweight Dips 4×8-12
  • Tricep Cable Pulldown (V Bar) 4×8-12
  • Close Grip Skull Crushers 4×8-12
  • Standing Bicep Curls 4×8-12
  • Bike Cardio 20-30mins

Wednesday: Legs

  • Squats 4×12-15
  • Front Squats 4×12-15
  • Leg Extension (Pausing on every final rep) 4×12-15
  • Barbell Lunges 4×12-15
  • Standing Calf Raises 4×25
  • Hamstring Machine 4×12-15
  • Straight Leg Deadlifts 4×12-15

Thursday: Shoulders

  • Front Raises With EZ Bar 4×8-12
  • Seated Dumbbell Side Raises 4×8-12
  • Seated Dumbbell Shoulder Press 4×8-12
  • Upright Rows 4×8-12
  • Rope Pulls 4×8-12
  • Shrugs 4×8-12
  • Sit Ups 4x Failure
  • Russian Twists 4×12
  • Cable Pull Down Crunch 4×8-12

Friday: Back

  • Seated Row Cable Machine 4×8-12
  • Wide Grip Pull Down 4×8-12
  • Dumbbell Bent Over Rows 4×8-12
  • Wide Gripped Rows 4×8-12
  • Lateral Pull Downs 3×12
  • Dumbbell Pullover 4×8-12

Saturday: Chest/triceps

  • Bench Press 1x Rep Max
  • Incline Bench Press 1x Rep Max
  • Cable Cross Over’s 4×8-12
  • Incline Dumbbell Press 3x Failure
  • Wide Dumbbell Fly’s 4×8-12
  • Dips 4×8-12
  • Straight Bar Cable Pull Down 4x Failure

Sunday: Legs

  • Leg Extension (Pausing on every final rep) 4×12-15
  • Barbell Lunges 4×12-15
  • Squats 4×12-15
  • Front Squats 4×12-15
  • Hamstring Machine 4×12-15
  • Straight Leg Deadlifts 4×12-15
  • Standing Calf Raises 4×25

 

Tom’s DIET:

  • Meal 1: 7 Eggs with 1 Egg Yolk, GF1 Protein (USN) with 100g Oats, 100g Bananas & USN Whey Protein Shake (2 scoops)
  • Meal 2: White Fish 250g, Sweet Potato 200g and Vegetables
  • Meal 3: Chicken 150g, Brown Rice 80g & mixed Greens
  • Meal 4: 100g Oats, 100g Banana & x2 scoops USN Whey
  • Pre workout: Banana and USN pre workout
  • Meal 5: Steak 50-100g, 80g Brown Rice & mixed Vegetables
  • Meal 6: USN Whey Protein & 10g of Walnuts

 

Tom’s SUPPLEMENT routine:

  • GF1 Protein USN
  • Anabolic Muscle Fuel USN
  • BCAA’s
  • ZMA’s
  • Multivitamins

 

Tom’s CONTACT DETAILS:

Website: http://gillescrofta.com

Facebook: https://www.facebook.com/tomcolemanfitness/timeline

Instagram: @tomocoleman

 

 

Tom’s VIDEOS:

 

 

Tom’s PHOTOS:

 

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