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Chester Tam Workout Routine

Hanna Walther Author Profile



Chester Tam's Workout Routine and Diet

What does Chester Tam’s workout routine look like?

Chester Tam is an Asian American actor, writer, and director best known for his work in Scream, Take the Ten and Hot Rod. For comedy fans, Tam is the fourth honorary member of the comedy trio The Lonely Island, as seen on Saturday Night Live and YouTube.

Chester Tam is tall and lean and enjoys exercise in many different formats. This post is a compilation of research on Chester and his workout habits, dietary choices, and lifestyle choices. This is not Chester’s exact workout routine, but it includes many workouts and meals he likely eats to stay in such great shape.


Current Stats 

  • Height:‎ 6 feet
  • Weight: 185 pounds
  • Age: 41 years old
  • Birthday: born in 1981
  • Accolades: Wrote and directed the film, Take the Ten


Workout Principles

Chester Tam is naturally tall and slim, and it works to his advantage in his various acting roles. Several of his characters are known for their stellar dance moves, and Tam enjoys the cardio workout to maintain his fast metabolism and high energy levels.

While he doesn’t have much spare time to spend in the gym, Chester Tam works out with the same passion and enthusiasm that he applies to his various acting roles.


Chester Tam’s Workout Routine

Chester Tam doesn’t have a set workout routine each week, and it probably varies on the role he is training for and what kind of shape he needs to be in. Based on his work schedule, he probably works out three times a week in the gym.

He likely focuses on strength training to maintain his slender and lean shape, with a day or two of HIIT training and cardio sprinkled in for some variety.

Here is the Chester Tam workout routine:


Monday – Arms & Shoulders

Chester Tam performs an arm workout like this one on Monday. He hits his arms hard in the gym so he can improve his strength, build muscle mass, perfect his form, and increase his upper body strength.

  1. Close grip bench press (3 sets, 12 reps)
  2. Overhead press (3 sets, 12 reps)
  3. Barbell Row (3 sets, 15 reps)
  4. Deadlift (3 sets, 10 reps)
  5. Lateral raise (3 sets, 12 reps)
  6. Push-down (3 sets, 12 reps)
  7. Skull crusher (3 sets, 12 reps)
  8. Overhead extension (3 sets, 12 reps)
  9. Bicep curl (3 sets, 15 reps)
  10. Preacher curl (3 sets, 15 reps)
  11. Hammer curl (3 sets, 15 reps)



On Wednesday, Chester Tam rests on Tuesday and prepares his body for a HIIT workout.


Wednesday – HIIT Training

Chester Tam incorporates HIIT (high-intensity interval training) training into his weekly workout routine to burn fat, build muscle, and improve his overall fitness level. HIIT workouts are quick and effective and can be done virtually anywhere.

Here’s a HIIT workout Chester Tam likely does:

Set One:

  1. Burpee (work for 20 seconds, rest for 10)
  2. Tuck jump (work for 20 seconds, rest for 10)
  3. Mountain climber (work for 20 seconds, rest for 10)
  4. Push-up (work for 20 seconds, rest for 10)

Set Two:

  1. Jump lunge (work for 20 seconds, rest for 10)
  2. Push-up (work for 20 seconds, rest for 10)
  3. Jump squat (work for 20 seconds, rest for 10)
  4. Tricep dip (work for 20 seconds, rest for 10)

Perform this HIIT workout three times through and cool down for 10 minutes. The great benefit of HIIT workouts is you don’t need a ton of time to get your heart rate up and get a good pump; high-intensity training doesn’t waste any time. Try to catch your breath!



Chester Tam takes another rest day on Thursday.


Friday – Core & Legs

Chester Tam dedicates Friday to burning out his core and lifting heavy to train his glutes, quads, and hamstrings. Strong legs are the foundation of having success in the gym and building on your current strength, so it’s important to train your legs consistently like you would any other body part.

Here’s a core & leg workout Chester may do in the gym:

Core Circuit:

  1. Crunch (3 sets, 20 reps)
  2. Cable crunch (3 sets, 12 reps)
  3. Hanging leg raise (3 sets, 12 reps)
  4. Reverse crunch (3 sets, 15 reps)
  5. Mountain climber (3 sets, 25 reps)
  6. Russian twist (3 sets, 12 reps each side)
  7. Dead bug (3 sets, 25 reps)
  8. Plank (3 sets, hold for 30 seconds)

Leg Circuit:

  1. Squat (3 sets, 12 reps)
  2. Box jump (3 sets, 12 reps)
  3. Alternating lunge with dumbbell (3 sets, 20 reps)
  4. Standing calf raise (3 sets, 12 reps)
  5. Deadlift (3 sets, 10 reps)
  6. Split squat (3 sets, 12 reps)
  7. Squat pulse (3 sets, 12 reps)


Saturday & Sunday

Chester Tam rests on the weekends, catches up with friends and family, and prepares for his upcoming work week. He may go for a hike or a run outdoors to enjoy some fresh air.


Chester Tam’s Diet 

Chester doesn’t have to worry much about what he eats and how it will affect his body; his genetics and body type are very forgiving of any junk food or binge eating he may do. He tries to eat mostly lean meat and vegetables but won’t turn down a good burger or piece of steak.

If he has a sweet tooth, he tries to focus on moderation, so he doesn’t go overboard. Dark chocolate is a great way to satisfy a sugar craving without jeopardizing your diet too much.

Here is Chester Tam’s diet:


1. Breakfast 

  • Three egg omelet
  • Black coffee
  • Fresh fruit


2. Lunch 

  • Turkey sandwich
  • Fresh fruit
  • Hummus and veggies


3. Dinner 

  • Tri-tip or another grilled steak
  • Seasoned potatoes
  • Green salad



Chester Tam relies primarily on his diet and workout routine to stay healthy and strong, but he may take a few supplements to support his body where it needs extra help. Here are a few supplements Chester may take:



Chester Tam lives a well-balanced life by following a mostly healthy diet and staying active throughout the week. He works out to keep fit and strong and maintain his physical stature for current and future roles.

If you are on the leaner side and are looking for a simple workout routine to follow that doesn’t require you to be in the gym every day, Chester Tam’s workout routine is a great place to start.

We look forward to seeing what role Chester takes on next — whatever it may be, we know we’ll be very entertained.

What do you think about Chester Tam’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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