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Chris Daughtry’s Rock Star Ripped Workout

On the stage and in the gym, rocker Chris Daughtry keeps the intensity high.

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  • 3 days

  • 19

  • Yes

Chris Daughtry's Rock Star Ripped Workout

Routine

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Day 1

Chest and Back

Exercise
Equipment
Sets
Reps
Rest
Equipment
Medicine Ball
Sets
3
Reps
15
Rest
--
Exercise 2 of 19

Diamond Pushup

Equipment
No Equipment
Sets
3
Reps
15
Rest
--
On medicine ball.
Exercise 3 of 19

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
3
Reps
15
Rest
--
Exercise 4 of 19

One-Arm Bent-Over Row

Equipment
Dumbbells
Sets
3
Reps
15
Rest
--
Exercise 5 of 19

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
3
Reps
8-10
Rest
--
Exercise 6 of 19

Chinup

Equipment
Pullup Bar
Sets
3
Reps
10-12
Rest
--

Day 2

Arms

Exercise
Equipment
Sets
Reps
Rest
Equipment
Dumbbells
Sets
3
Reps
15
Rest
--
Exercise 8 of 19

Barbell Biceps Curl

Equipment
Barbell
Sets
3
Reps
7, 7, 7
Rest
--
Perform 7 reps of the lower half of a barbell curl, 7 reps of the upper half of a barbell curl, and then finish it off with 7 reps of a complete barbell curl, for a grand total of 21 reps. Use a lower weight than you can do for a regular barbell curl the
Exercise 9 of 19

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
3
Reps
15
Rest
--
Exercise 10 of 19

V-Bar Triceps Pressdown

Equipment
Sets
3
Reps
15
Rest
--
Exercise 11 of 19

Dumbbell Kickback

Equipment
Dumbbells
Sets
3
Reps
15
Rest
--
Exercise 12 of 19

Diamond Pushup

Equipment
No Equipment
Sets
3
Reps
15
Rest
--

Day 3

Shoulders, Legs, and Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 19

Dumbbell Front Raise

Equipment
Dumbbells
Sets
3
Reps
15
Rest
--
Exercise 14 of 19

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
15
Rest
--
Exercise 15 of 19

Dumbbell Squat

Equipment
Dumbbells
Sets
3
Reps
15
Rest
--
Exercise 16 of 19

Dumbbell Lunge

Equipment
Dumbbells
Sets
3
Reps
15
Rest
--
Exercise 17 of 19

Kneeling Rope Pulldown

Equipment
Sets
3
Reps
15-20
Rest
--
Exercise 18 of 19

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
15-20
Rest
--
Exercise 19 of 19

Hanging Knee Raise

Equipment
Pullup Bar
Sets
3
Reps
15-20
Rest
--
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