James Grage's Rewired 9-Week Fitness Trainer - Day 5, Shoulders, Calves, Abs

Today you wrap up all the loose ends on your body part split. It's time to take stock of what you've accomplished after five straight days of hard training.

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With today's shoulder, calf, and ab workout, you finish the training portion of week one of the Rewired Trainer. But the trainer itself doesn't end with that last set of seated calf raises. In fact, it really only begins, as you take two days to evaluate what you struggled with and thrived at, as well as to rest up and prepare for week two.

Did you accomplish the challenge laid out for you at the start of the week? Did you track the weights you used and all other info that might be helpful for you to know as you gauge your progress over the following eight weeks? If the volume or style of the workouts felt strange, write about it, but definitely don't quit. This is a program whose real benefits will only be felt after weeks of dedicated work.

Day 5: Delts, Calves, and Abs
cardio warm-up


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

warm-up superset
Supine One-Arm Overhead Throw Supine One-Arm Overhead Throw


1 set for 30-60 seconds
Plank Plank


Dumbbell Shoulder Press

3 sets of 15, 12, 10 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

Side Lateral Raise

3 sets of 15, 12, 10 reps
Side Lateral Raise Side Lateral Raise

Seated Bent-Over Rear Delt Raise

3 sets of 15, 12, 10 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise


Arnold Dumbbell Press

3 sets of 15, 12, 10 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Face Pull

3 sets of 15, 12, 10 reps
Face Pull Face Pull


Weighted Crunches

3 sets of 15, 12, 10 reps
Weighted Crunches Weighted Crunches

Calf Press

3 sets of 15, 12, 10 reps
Calf Press Calf Press

Seated Calf Raise

3 sets of 15, 12, 10 reps
Seated Calf Raise Seated Calf Raise

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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.