Matt Bomer's Chest & Triceps Workout and Diet:Get A Ripped Body

Google Sheet Workout Export

By Chris Davis

Experience Intermediate (2-3 years)
Time 76 minutes/day

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Average Exertion
Average Cardio Intensity

Matt Bomer’s workout shows you how to get a ripped body. Starring in Magic Mike XXL, American Horror Story and White Collar, Bomer has to stay in amazing shape. For Magic Mike, Bomer knew he had to find the right trainer, in order to bulk up his upper body.

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Google Sheet Workout Export

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.


Circuit #1 - 5 rounds

Rest 60s between rounds

1A.Barbell Bench Press
5 rounds10 reps0s
1B.Dumbbell Bench Press
5 rounds10 reps0s
5 rounds10 reps60s

Circuit #2 - 5 rounds

Rest 60s between rounds

2A.Incline Dumbbell Press
5 rounds10 reps0s
2B.Dumbbell Flyes
5 rounds10 reps0s
2C.Dumbbell Decline Bench Press
5 rounds10 reps60s
3.Barbell Incline Bench Press
4 sets5 reps90s
4.Barbell Close-Grip Bench Press
4 sets12 reps60s
5.Cable Triceps Pressdown
4 sets10 reps60s
6.Bench Dip
3 sets25 reps60s
7.Skull Crusher Pullovers (on Stability Ball)
3 sets12 reps60s

Date Created: 2/2/2020, UTC

Last Updated: 8/23/2021, UTC

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