James Grage's Rewired 9-Week Fitness Trainer - Day 54 Shoulders, Calves, Abs

There's a fine line between a hardcore cut and staying lean and healthy year-round. Helping you find that formula is what the Rewired Trainer is all about!

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With all the hard work and intense cardio you're doing over the last three weeks of Rewired, it can be easy to think this is a "cut." But that title doesn't really do justice to the kind of transformation you're undergoing in this trainer.

Sure, your physique will be more or less dialed in once you wrap up this trainer, provided you're staying true to the nutrition plan and following the workouts as written. But ultimately, your goal in this trainer is to see what it's like to live at a level of fitness where you could be "photo ready" in a matter of 3-4 weeks year-round. Cut the cut and embrace a truly fit life!

Day 54: Delts, Calves, and Abs
Morning: HIIT Cardio Circuit (3 rounds)
1

Burpee

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

Evening
2

Cardio Warm-up Treadmill

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

warm-up superset
3
Supine One-Arm Overhead Throw Supine One-Arm Overhead Throw

Plank

1 set for 30-60 seconds
Plank Plank

superset
4

Side Lateral Raise

3 sets of 10 reps
Side Lateral Raise Side Lateral Raise

Dumbbell Shoulder Press

3 sets of 10 reps, dropset each set for 4-6 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

superset
5
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

Arnold Dumbbell Press

3 sets of 10 reps, dropset each set for 4-6 reps
Arnold Dumbbell Press Arnold Dumbbell Press

superset
6

Landmine 180

3 sets of 10 reps
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Cable Crunch

3 sets of 10 reps, dropset each set for 4-6 reps
Cable Crunch Cable Crunch

superset
7

Calf Press On The Leg Press Machine

3 sets of 10 reps, dropset each set for 4-6 reps
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

Seated Calf Raise

3 sets of 10 reps, dropset each set for 4-6 reps
Seated Calf Raise Seated Calf Raise
Rest 30-60 sec between supersets

Exclusive Rewired Stacks

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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.