James Grage's Rewired 9-Week Fitness Trainer - Day 17, Chest

To make lasting change, you need to make your life reflect your goals. Use the Rewired Trainer as a chance to create a better body and a social support circle to match!

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Week three of a trainer is difficult for many reasons, but one of the biggest is definitely environment. When a program is brand new, it can seem like the centerpiece of your day, even if it just takes up 45 minutes, like this one does. But after a few weeks, it becomes clearer that your fitness life is surrounded on all sides by threats—distraction, temptation, obligation, and socialization, to name just four.

The answer isn't to move up to a cave in the hills; it's to let fitness out of the cave—i.e., the gym—and to build an overall fitness lifestyle that's:

  • goal-driven enough to withstand distraction
  • enjoyable enough to defuse temptation
  • sustainable enough to survive around obligation; and
  • effective enough to keep you feeling and looking good

This is exactly the kind of lifestyle that Rewired will help you build.

Day 17: 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.