James Grage's Rewired 9-Week Fitness Trainer - Day 10, Chest

Your Rewired chest day starts with unique bodyweight motions that put you on the ground moving, pushing, and getting the blood flowing. Who needs warm-up sets?

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It might seem strange to start a chest day with abdominal work, but too many people approach core training the way they approach cardio: as an afterthought, tossed in at the end of the fun parts of a workout. Can you burn some fat and strengthen your abs this way? Sure, but James Grage believes there's even more benefit to be found in turning your workout upside down, and using classic abdominal movements like planks and side-planks as part of your warm-up.

Every day, you'll use a core-intensive movement as part of your warm-up, including today's intense superset of isometric wiper push-ups and push-up-to-side-planks before you hammer your pecs. Both of these dynamic movements will get the blood pumping to your chest, shoulders, and abs, open your shoulders, and get your entire body primed to move serious weight in the bench press!

Day 10: Chest
cardio warm-up
1

Jogging-Treadmill

15 mins, 55-60%
Jogging-Treadmill Jogging-Treadmill

Warm-up superset
2

Isometric Wipers

1 set of 20 reps
Isometric Wipers Isometric Wipers

Push Up to Side Plank

1 set of 20 reps (10 each side)
Push Up to Side Plank Push Up to Side Plank

superset
3

Barbell Bench Press - Medium Grip

3 sets of 15, 12, 10 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Cable Crossover

3 sets of 15, 12, 10 reps
Cable Crossover Cable Crossover

triset
4
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

Dips - Chest Version

3 sets of 15, 12, 10 reps
Dips - Chest Version Dips - Chest Version

Incline Dumbbell Flyes

3 sets of 15, 12, 10 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes


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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.