Vorname: Tom
Name: Coleman
Gewicht: ~ 89kg
Größe: 178cm
Training
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
Bilder
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