James Grage's Rewired 9-Week Fitness Trainer - Day 61 Shoulders, Calves, Abs

This is it! You've come a long way in the last 9 weeks-physically, mentally, and emotionally. Now take stock and think about what comes next.

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Congratulations! You've reached the final workout of the Rewired Trainer. Or more accurately, the final two workouts: HIIT cardio in the morning, and shoulders, abs, and calves in the afternoon or evening.

Today, take the time to go through all the materials you've accumulated over the last 9 weeks—the workout logs, measurements, challenges, journal entries, and whatever other information might be stashed on Bodyspace pages or scraps of paper. Study it all, from start to finish, and consider what lessons you can take away from this experience. Let it seep in over the weekend. If you need, watch the personality type videos one last time, to see if they still ring as true as they did nine weeks ago.

When you're ready—maybe not today, but at some point over the next few days—write up your experience with Rewired in a brief essay or Bodyspace post. What have you learned? What comes next? Where do you want to be a year, or five years from now, and how did this trainer help you get closer to that? Remember, you're writing this for yourself; that means it's only as effective as it is honest.

If you don't feel like you've gotten where you need to be with this trainer, that's a valuable conclusion, too. If that's the case, consider repeating one or all of the phases of this trainer, or revisiting Rewired after following one of Bodybuilding.com's other muscle-building or fat-loss trainers. You might be surprised at how much you've changed!

Day 61: Delts, Calves, and Abs
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 Treadmill

5 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


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

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


Landmine 180

3 sets of 10 reps
xxxnamexxx Landmine 180

Cable Crunch

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


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

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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.