James Grage's Rewired 9-Week Fitness Trainer - Day 12, Shoulders, Calves, Abs

Why warm up with planks and explosive overhead throws? You'll have your answer when you take your shirt off in week nine!

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Today's assignment is shoulders, abs, and calves, but just like the other workouts in phase one, you'll be doing as much ab work during the warm-up as during the weighted crunches at the end.

If you've never done seated overhead throws before, then it was probably a bit of a struggle to learn them last week. But don't take that as an excuse to sleep through the plank—or even worse, to tent your hips up or let them droop down. Stay strong, clench your glutes and abs, and build the kind of tension that will have you begging for those 30 seconds to end!

Day 12: Delts, Calves, and Abs
cardio warm-up
1

Jogging-Treadmill

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

warm-up superset
2
Supine One-Arm Overhead Throw Supine One-Arm Overhead Throw

Plank

1 set for 30-60 seconds
Plank Plank

triset
3

Dumbbell Shoulder Press

3 sets of 15, 12, 10 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

Side Lateral Raise

3 sets of 15, 12, 10 reps
Side Lateral Raise Side Lateral Raise

Seated Bent-Over Rear Delt Raise

3 sets of 15, 12, 10 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

superset
4

Arnold Dumbbell Press

3 sets of 15, 12, 10 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Face Pull

3 sets of 15, 12, 10 reps
Face Pull Face Pull

triset
5

Weighted Crunches

3 sets of 15, 12, 10 reps
Weighted Crunches Weighted Crunches

Calf Press

3 sets of 15, 12, 10 reps
Calf Press Calf Press

Seated Calf Raise

3 sets of 15, 12, 10 reps
Seated Calf Raise Seated Calf Raise


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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.