James Grage's Rewired 9-Week Fitness Trainer - Day 52 Chest

A fit lifestyle is a mixture of precision and intuition. James Grage believes in an open-minded approach to nutrition, but you'd better track these workouts down to the last rep!

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Pop quiz: How much did you bench in last week's chest workout, both in the working sets and dropsets? How about the morning HIIT workout—how long did the three rounds take you?

Once things get difficult, it can be easy to start relying on feel to get you through intense workouts like these, and stop tracking the specifics. Resist the urge! Your feelings simply aren't as reliable as numbers, no matter what specific method you choose to track them. Steady, incremental growth is what sustainable fitness is all about, and it's only possible with a dedicated and meticulous approach to tracking.

For the remaining eight workouts in Rewired, take as detailed notes as possible. Track your weights, times, and even your emotions as you train. Make these precious hours count!

Day 52: Chest
Morning: HIIT Cardio Circuit (3 rounds)


20 reps
Burpee Burpee

Jumping Jacks

75 reps
Jumping Jacks Jumping Jacks
Walking High Knees Walking High Knees

Elliptical Trainer

5 minutes at 60-65%
Elliptical Trainer Elliptical Trainer


Cardio Warm-up

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

Warm-up superset

Isometric Wipers

1 set of 20 reps
Isometric Wipers Isometric Wipers

Push Up to Side Plank

1 set of 20 reps (10 each side)
Push Up to Side Plank Push Up to Side Plank


Cable Crossover

3 sets of 10 reps
Cable Crossover Cable Crossover

Barbell Bench Press - Medium Grip

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


Incline Dumbbell Flyes

3 sets of 15, 12, 10 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Incline Dumbbell Press

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

Dips - Chest Version

3 sets of 15, 12, 10 reps
Dips - Chest Version Dips - Chest Version

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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.