James Grage's Rewired 9-Week Fitness Trainer - Day 29 Arms

Start week five strong! Today we're working on adding size and definition to your biceps and triceps.

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After a couple days of rest, you should be ready to annihilate your arms. Hit them hard in week two of this phase. Now that you're familiar with the program, focus on strengthening your mind-muscle connection and squeeze every rep to get the most of each exercise. Lift more weight than last week on each lift when possible, and track the numbers so you can continue pushing yourself and progressing.

Week 5
Watch The Video - 04:25



The Thinker: Use one of your workout days as a rest day, and then schedule your missed workout later in the week.

The Provider: Cut out one minor obligation on your schedule this week. Devote the extra time to something that supports your fitness goals!

The Socializer: Bring your friends together with a social fitness event, whether going to the gym together or going on a hike.

The Feeler: Open up your fitness life and populate it with some new friends, whether you add 5 people on BodySpace or connect with someone at the gym.

Day 29: 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.