Kulturystyka Online Forum

Kulturystyka Online Forum (http://www.kulturystyka-online.pl/forum-kulturystyczne.php)
-   Bikini Fitness & Męska Sylwetka (http://www.kulturystyka-online.pl/forumdisplay.php?f=329)
-   -   Tom Coleman (http://www.kulturystyka-online.pl/showthread.php?t=45595)

Arnold 17-03-2015 15:27

Tom Coleman
 
Imie; Tom
Nazwisko: Coleman
Waga; 89kg
Wzrost: 178cm

Trening:

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


Zdjęcia:

http://cdn.simplyshredded.com/wp-con.../2015/02/7.jpg
http://cdn.simplyshredded.com/wp-con.../2015/02/1.jpg
http://cdn.simplyshredded.com/wp-con.../2015/02/3.jpg
http://cdn.simplyshredded.com/wp-con.../2015/02/2.jpg
http://cdn.simplyshredded.com/wp-con.../2015/02/9.jpg
http://cdn.simplyshredded.com/wp-con.../2015/02/5.jpg
http://cdn.simplyshredded.com/wp-con.../2015/02/6.jpg
http://cdn.simplyshredded.com/wp-con.../2015/02/4.jpg

źródło: http://www.simplyshredded.com/

Arnold 17-03-2015 15:31

Odp: Tom Coleman
 
News

Kila nowych zdjęć 2015:

https://fbcdn-sphotos-g-a.akamaihd.n...58c220d283c4af
https://scontent-lhr.xx.fbcdn.net/hp...7a&oe=55B56386
https://fbcdn-sphotos-b-a.akamaihd.n...ef01701ac63654
https://scontent-lhr.xx.fbcdn.net/hp...da&oe=55B8FDE4
https://scontent-lhr.xx.fbcdn.net/hp...ad&oe=5570A23F
https://fbcdn-sphotos-c-a.akamaihd.n...4a24e3b262835d
https://fbcdn-sphotos-e-a.akamaihd.n...645360b79c93b7

Arnold 18-03-2015 11:37

Odp: Tom Coleman
 
News

nowe zdjęcia

https://fbcdn-sphotos-c-a.akamaihd.n...59df14d2ed4259
https://fbcdn-sphotos-a-a.akamaihd.n...42435d789f736c

Arnold 19-03-2015 13:56

Odp: Tom Coleman
 
News

https://scontent-fra.xx.fbcdn.net/hp...de&oe=5580E60F
https://fbcdn-sphotos-d-a.akamaihd.n...6334c36b102f7b

Arnold 20-03-2015 13:19

Odp: Tom Coleman
 
+ 2 zdjęcia

https://fbcdn-sphotos-h-a.akamaihd.n...67b5426f25f039
https://fbcdn-sphotos-b-a.akamaihd.n...09704f2f0c6b4a

Arnold 23-03-2015 15:11

Odp: Tom Coleman
 
3 nowe zdjecia

https://scontent-fra.xx.fbcdn.net/hp...84&oe=55B2D647
https://fbcdn-sphotos-h-a.akamaihd.n...1e324ec99da9eb
https://fbcdn-sphotos-f-a.akamaihd.n...d99a3eefe1ed90

Arnold 24-03-2015 15:29

Odp: Tom Coleman
 
nowe

https://fbcdn-sphotos-g-a.akamaihd.n...311bf0c8072db3
https://scontent-vie.xx.fbcdn.net/hp...fb&oe=55A8730F
https://scontent-vie.xx.fbcdn.net/hp...a0&oe=55AEF911

Arnold 25-03-2015 08:17

Odp: Tom Coleman
 
news

https://fbcdn-sphotos-h-a.akamaihd.n...b86f27f94e266a
https://fbcdn-sphotos-c-a.akamaihd.n...d9f924b7ffcfbf

Arnold 26-03-2015 16:17

Odp: Tom Coleman
 
new photo

https://fbcdn-sphotos-e-a.akamaihd.n...575b842416cae1
https://fbcdn-sphotos-d-a.akamaihd.n...7ff9a8f072b535
https://fbcdn-sphotos-f-a.akamaihd.n...742e5a72d24448

Arnold 28-03-2015 16:37

Odp: Tom Coleman
 
nowe

https://fbcdn-sphotos-h-a.akamaihd.n...8e5961dd642295
https://fbcdn-sphotos-b-a.akamaihd.n...a27387ca9394a7
https://fbcdn-sphotos-a-a.akamaihd.n...247c2693ae4d2c


Czasy w strefie GMT +1. Teraz jest 06:41.

Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2021, Jelsoft Enterprises Ltd.
SEO by vBSEO
Tłumaczenie: vBHELP.pl - Polski Support vBulletin