James Grage's Rewired 9-Week Fitness Trainer - Day 16, Legs

Starting next week, your lower-body workouts are going to take a step up in intensity. For now, hit these supersets with all the energy you've got!

Back | Main | Next

The final triset of this week's leg workout is a particular burner—if you do it right. The hamstring and glute stretch of alternating lunges is intense on its own, but when that's just the appetizer for two heavy calf movements, don't be surprised if you see smoke rising up from your lower body.

Don't lunge your way over to the fire alarm. Focus your mind on the sensation, zero in on the burn, and learn to enjoy every second of it!

Day 16: Legs
cardio warm-up
1

Jogging-Treadmill

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

warm-up superset
2

Dumbbell Step Ups

1 set of 12 each leg
Dumbbell Step Ups Dumbbell Step Ups
Romanian Deadlift Romanian Deadlift

superset
3

Leg Press

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

Stiff-Legged Dumbbell Deadlift

3 sets of 15, 12, 10 reps
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

superset
4

Leg Extensions

3 sets of 15, 12, 10 reps
Leg Extensions Leg Extensions

Seated Leg Curl

3 sets of 15, 12, 10 reps
Seated Leg Curl Seated Leg Curl

triset
5

Alternating Dumbbell Lunges

3 sets of 15, 12, 10 reps
Dumbbell Lunges Dumbbell Lunges

Standing Calf Raises

3 sets of 15, 12, 10 reps
Standing Calf Raises Standing Calf Raises

Seated Calf Raise

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


Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

Train hard and recover like a pro with these essentials!* Go Now!

Burn fat and support muscle maintenance with this killer stack!* Go Now!

Back | Main | Next

* 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.