James Grage's Rewired 9-Week Fitness Trainer - Day 36 Arms

Part of growth is recognizing your weaknesses and striving to improve them. Use today to do just that.

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Making a change is difficult, especially when your transformation expands beyond the physical. By now you know that in the Rewired Trainer you're carving out a fitness lifestyle, not just chiseled arms. But that long-term goal is deeply tied to short-term action, like what you're doing in the gym today.

When you're in the gym doing today's workout, keep your short-term goals in mind. Focus on something that's reasonable and attainable so that you leave your training session feeling rewarded instead of crushed.

Week 6
Watch The Video - 04:07



The Thinker: Pick an activity you're not naturally good at, and engage in it with a friend. Rewiring is a process of starting at the bottom and moving up!

The Provider: Find space in your budget for one thing that will help you stick to the final weeks of the Rewired program. You deserve it!

The Socializer: Go through at least one workout totally solo. Don't bring a partner or friend to the gym. Get focused and attack the weights.

The Feeler: Talk about fitness with someone unexpected in your life. Maybe it's a relative, friend, or acquaintance who could really use a healthy influence.

Day 36: 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.