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:

• 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:

 

 

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