Workout Routines

Chris Daughtry's Rock Star Ripped Workout

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

Chris Daughtry's Rock Star Ripped Workout
Duration 3 days
Exercises 19
Equipment Yes

The training routine that keeps Chris Daughtry shredded and ready to rock.

Day 1 Chest and Back

Exercise 1

Alternating Medicine Ball Pushup You'll need: Medicine Ball How to
Alternating Medicine Ball Pushup thumbnail
3 sets
15 reps
-- rest

Exercise 2

Diamond Pushup You'll need: No Equipment How to
Diamond Pushup thumbnail
3 sets
15 reps
-- rest
On medicine ball.

Exercise 3

Dumbbell Flye You'll need: Bench, Dumbbells How to
Dumbbell Flye thumbnail
3 sets
15 reps
-- rest

Exercise 4

One-Arm Bent-Over Row You'll need: Dumbbells How to
One-Arm Bent-Over Row thumbnail
3 sets
15 reps
-- rest

Exercise 5

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup thumbnail
3 sets
8-10 reps
-- rest

Exercise 6

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
10-12 reps
-- rest

Day 2 Arms

Exercise 1

Alternating Dumbbell Biceps Curl You'll need: Dumbbells How to
Alternating Dumbbell Biceps Curl thumbnail
3 sets
15 reps
-- rest

Exercise 2

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
3 sets
7, 7, 7 reps
-- 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 3

Dumbbell Hammer Curl You'll need: Dumbbells How to
Dumbbell Hammer Curl thumbnail
3 sets
15 reps
-- rest

Exercise 4

V-Bar Triceps Pressdown
exercise image placeholder
3 sets
15 reps
-- rest

Exercise 5

Dumbbell Kickback You'll need: Dumbbells How to
Dumbbell Kickback thumbnail
3 sets
15 reps
-- rest

Exercise 6

Diamond Pushup You'll need: No Equipment How to
Diamond Pushup thumbnail
3 sets
15 reps
-- rest

Day 3 Shoulders, Legs, and Abs

Exercise 1

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
3 sets
15 reps
-- rest

Exercise 2

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
3 sets
15 reps
-- rest

Exercise 3

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
3 sets
15 reps
-- rest

Exercise 4

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
3 sets
15 reps
-- rest

Exercise 5

Kneeling Rope Pulldown
exercise image placeholder
3 sets
15-20 reps
-- rest

Exercise 6

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
15-20 reps
-- rest

Exercise 7

Hanging Knee Raise You'll need: Pullup Bar How to
Hanging Knee Raise thumbnail
3 sets
15-20 reps
-- rest
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