James Grage's Rewired 9-Week Fitness Trainer - Day 50 Arms

The Rewired Trainer has life-changing potential, but only if you take it seriously. Get caught up on your weekly challenges today while there's still time!

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Last week was the most intense yet of the Rewired Trainer, and this week is more of the same. By now, you're probably seeing some changes in your physique, but more importantly, you should be seeing some changes in your attitude toward health and fitness.

Have you been keeping up with James Grage's weekly challenges? Each one has been crafted specifically to make you step outside of your comfort zone and deal with the habits that have been holding you back from reaching your potential. It's far too easy to focus on the details—reps, macros, weights—while missing opportunities for lasting change.

You've got 10 workouts left. Make the most of each and every one!

Week 8
Watch The Video - 02:33

Day 50: Arms and HIIT
Morning: HIIT Cardio Circuit (3 rounds)


20 reps
Burpee Burpee

Jumping Jacks

75 reps
Jumping Jacks Jumping Jacks

High Knees

50 reps
Walking High Knees Walking High Knees

Elliptical Trainer

5 minutes at 60-65%
Elliptical Trainer Elliptical Trainer


Jogging Treadmill

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



1 set of 10 reps
Chin-Up Chin-Up


1 set of 10 reps
Pushups Pushups


Barbell Curl

3 sets of 10 reps
Barbell Curl Barbell Curl

Chin-Up (weighted)

3 sets of 10 reps, dropset each set for 4-6 reps
Chin-Up Chin-Up
If chins are too hard, do pause reps, use a band, or use a chin-assist

Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension

Close-Grip Barbell Bench Press

3 sets of 10 reps, dropset each set for 4-6 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press


Reverse EZ-Bar Curl

3 sets of 15, 12, 10 reps
Reverse Barbell Curl Reverse Barbell Curl

EZ-Bar French Press

3 sets of 15, 12, 10 reps
EZ-Bar Skullcrusher EZ-Bar French Press

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
Rest: 30-60 sec between supersets and trisets

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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.