James Grage's Rewired 9-Week Fitness Trainer - Day 4, Back

You're riding a wave of enthusiasm through week one, getting to know a new program and meal plan. This is the honeymoon phase. Make the most of it!

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By now, you should have a pretty good idea of how much time the workouts in the Rewired Trainer are going to take you. It should be somewhere around 45 minutes, perhaps a bit less. You can count on this throughout the next nine weeks. No two-hour leg day surprises are around the corner!

One of the advantages of James Grage's style of training is that it can be depended on and planned around. You're giving your body a equal overall stimulus, building both a balanced physique and a balanced fitness lifestyle. You've got time for work, family, and adequate nutrition, and crushing it in the gym!

Day 4: back
cardio warm-up


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

warm-up superset

Inverted Row

1 set of 12 reps
Inverted Row Inverted Row


1 set of 12 reps
Pullups Pullups


Wide-Grip Lat Pulldown

3 sets of 15, 12, 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown


3 sets of 15, 12, 10 reps
Chin-Up Chin-Up


Bent Over Two-Dumbbell Row

3 sets of 15, 12, 10 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Machine Row (pronated)

3 sets of 15, 12, 10 reps
Leverage Iso Row Leverage Iso Row


Bent-Arm Dumbbell Pullover

3 sets of 15, 12, 10 reps
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

Dumbbell Shrug

3 sets of 15, 12, 10 reps
Dumbbell Shrug Dumbbell Shrug

Hyperextensions (Back Extensions)

3 sets of 15, 12, 10 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

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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.