James Grage's Rewired 9-Week Fitness Trainer - Day 3, Chest

Rewired chest training is simple, heavy, and as intense as you make it. Dig in, load up, and push through!

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The five-day split that James Grage uses, and which is the basis of the Rewired Trainer, is a bit old-school. But that's not a bad thing! Each day, you'll come in with around 15-20 sets to work with, a lineup of proven movements, and the singular assignment of making them as intense as you can.

If you're used to chest and leg workouts that demand 25 sets or more, this may take a little getting used to. But think of it this way: You're not just trying to survive today's workout; you're trying to get maximum stimulation out of each and every rep. Just like life, this routine is as easy or hard as you make it.

Day 3: 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.