James Grage's Rewired 9-Week Fitness Trainer - Day 26 Shoulders, Calves, And Abs

Shoulders, abs, and calves, oh my! Hit all three muscle groups in one efficient, effective, jam-packed workout.

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Today's the trifecta: shoulders, calves, and abs. It's your mission to hit them all. Trisets and supersets will ensure that your muscle fibers are activated and that you're hitting them from all angles.

This workout is tough, and you might be tempted to throw in the towel, but don't cheat yourself. Tell yourself that you can do it, set your mind to persevere, and demolish your training session!

Day 26: Delts, Calves, and Abs

Steady-state cardio

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


Cardio Warm-up Treadmill

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

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


1 set for 30-60 seconds
Plank Plank


Seated Dumbbell Press

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

Side Lateral Raise

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

Reverse Flyes

3 sets of 15, 12, 10 reps
Reverse Flyes Reverse Flyes


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


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.