James Grage's Rewired 9-Week Fitness Trainer - Day 22 Arms

You've conquered phase one. Don't lose steam now! Get amped to take your training to the next level.

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Congrats—you've pushed yourself past the first phase of the Rewired Trainer! You've gotten a taste of James Grage's superset-heavy approach to building excellent arms, and now it's time to take things a step further. Bring a new sense of intensity to your training with this second stage by hitting the gym twice daily.

During this phase, you'll learn to wake up to an energizing morning sweat session with 30 minutes of steady-state cardio. During your second workout, you'll make your muscles burn with compound sets. Targeting the same muscle group with two or more consecutive exercises will force you to recruit muscle fibers that weren't initially engaged. Consider it proofreading for your muscles.

Week 4
Watch The Video - 04:11



The Thinker: Go without something you would normally bring to a workout, such as music. You can have a great workout even when something goes wrong.

The Provider: Take back your diet! Add one healthy food that you don't usually eat to your daily lineup, and encourage your family or friends to try it, too.

The Socializer: This week, be as social as you want, but pick one of your social vices and cut it out completely. You can live fit and still have fun!

The Feeler: Do something fun before or after your workouts to remind yourself that training doesn't have to be a chore.

Day 22: Arms
Morning
1

Steady-State Cardio

30 mins, 65-70%
Jogging-Treadmill Jogging-Treadmill

Evening
2

Cardio Warm-up

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

WARM-UP SUPERSET
3

Chin-Up

1 set of 12 reps
Chin-Up Chin-Up

Pushups

1 set of 12 reps
Pushups Pushups

Superset
4

Wide-Grip Standing Barbell Curl

3 sets of 15, 12, 10 reps
Wide-Grip Standing Barbell Curl Wide-Grip Standing Barbell Curl

Incline Dumbbell Curl

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

Superset
5
Standing Low-Pulley One-Arm Triceps Extension Standing Low-Pulley One-Arm Triceps Extension

Cable One Arm Tricep Extension

3 sets of 15, 12, 10 reps
Cable One Arm Tricep Extension Cable One Arm Tricep Extension

Triset
6

Reverse EZ-Bar Curl

3 sets of 15, 12, 10 reps
Reverse Barbell Curl Reverse Barbell Curl

EZ-Bar Skullcrusher

3 sets of 15, 12, 10 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

Standing Kickback

3 sets of 15, 12, 10 reps
Standing Bent-Over One-Arm Dumbbell Triceps Extension Standing Bent-Over One-Arm Dumbbell Triceps Extension


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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.