Tom Coleman | SHREDDED male AESTHETIC physiques

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.

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: