James Grage's Rewired 9-Week Fitness Trainer - Day 46 Back

James Grage believes there's no substitute for classics like pull-ups and chins. Add rows and shrugs into the mix, and you've got the recipe for peerless lat and drap development!

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No high-intensity cardio today! Your assignment—aside from James Grage's weekly challenge, if you haven't already accomplished it—is to power through this back workout.

If you've never done dropsets on a machine or cable row before, expect to be sore afterward in some deep and unexpecated places. But don't let your form suffer! Keep your torso strong and keep pulling those shoulder blades back.

Day 46: back
cardio warm-up


5 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 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Machine Row

3 sets of 10 reps, dropset each set for 4-6 reps
Leverage Iso Row Leverage Iso Row



3 sets of 10 reps
Chin-Up Chin-Up

One-Arm Dumbbell Row

3 sets of 10 reps, dropset each set for 4-6 reps
One-Arm Dumbbell Row One-Arm Dumbbell 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.