James Grage's Rewired 9-Week Fitness Trainer - Day 31 Chest

For James, it's all about building the total package. Today, chest training is on the docket for putting together your complete physique.

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With this workout, you'll push yourself past the standard push-up. A warm-up of isometric wipers and push-ups-to-side-planks will prime your body for the barrage of supersets and trisets to follow.

All of the exercises play into each other. Bench presses are a peerless upper-body strength builder, while cable crossovers and flyes will help you carve muscle tone to match. Look like an athlete and live like one!

Day 31: Chest
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

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
4

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
5

Incline PRess

3 sets of 15, 12, 10 reps
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

Incline Dumbbell Flyes

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

Dips - Chest Version

3 sets of 15, 12, 10 reps
Dips - Chest Version Dips - Chest Version


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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.