Matt Bomer's Chest & Triceps Workout and Diet:Get A Ripped Body
By Chris Davis
 | Intermediate (2-3 years) |
 | 76 minutes/day |
 | Build Muscle, Gain Strength, Tone Body |
 | Barbell, Flat Bench, 2 x Dumbbell, Bodyweight, Incline Bench, Decline Bench, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Exercise Ball Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Monday
The Matt Bomer workout routine focuses on something called “Time under Tension.” The goal here is to maximize how much time your muscles strain, under a heavy load.
Spend as much time as you can under the tension of the weight. To do this, go much slower than your used to. Control the weight, never let it control you. Bomer’s trainer, Ryan Farhoudi says:
I say slow down more than anything else. Get into that burn and you’ll grow.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 5 rounds Rest 60s between rounds | ||||
| 1A.Barbell Bench Press | 5 rounds | 10 reps | 0s | |
| 1B.Dumbbell Bench Press | 5 rounds | 10 reps | 0s | |
| 1C.Push-up | 5 rounds | 10 reps | 60s | |
Circuit #2 - 5 rounds Rest 60s between rounds | ||||
| 2A.Incline Dumbbell Press | 5 rounds | 10 reps | 0s | |
| 2B.Dumbbell Flyes | 5 rounds | 10 reps | 0s | |
| 2C.Dumbbell Decline Bench Press | 5 rounds | 10 reps | 60s | |
| 3.Barbell Incline Bench Press | 4 sets | 5 reps | 90s | |
| 4.Barbell Close-Grip Bench Press | 4 sets | 12 reps | 60s | |
| 5.Cable Triceps Pressdown | 4 sets | 10 reps | 60s | |
| 6.Bench Dip | 3 sets | 25 reps | 60s | |
| 7.Skull Crusher Pullovers (on Stability Ball) | 3 sets | 12 reps | 60s | |
Date Created: 2/2/2020, UTC
Last Updated: 8/23/2021, UTC
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