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Matt Bomer's Workout and Diet:Get A Ripped Body
Week 1
Monday
Scroll to topThe 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 | Notes |
|---|---|---|---|---|
| 1A. Barbell Bench Press | 5 sets | 10 reps | 60s | |
1B. Dumbbell Bench Press ▶ | 5 sets | 10 reps | 60s | |
| 1C. Push-up | 5 sets | 10 reps | 60s | |
2A. Incline Dumbbell Press ▶ | 5 sets | 10 reps | 60s | |
2B. Dumbbell Flys ▶ | 5 sets | 10 reps | 60s | |
2C. Dumbbell Decline Bench Press ▶ | 5 sets | 10 reps | 60s | |
| 3. Barbell Incline Bench Press | 4 sets | 5 reps | 90s | |
4. 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 |
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Date Created: 2/2/20, 9:10 AM
Last Updated: 9/12/20, 9:39 PM
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