James Grage's Rewired 9-Week Fitness Trainer - Day 9, Legs

It's Tueday, and time to train your lower body. Jog, step, press, pull, extend, curl, and raise your way through this week's leg gauntlet!

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Just over a week into this trainer, you might be asking, "Dude, where's my cardio?" It's true, the Rewired Trainer doesn't have the same type of isolated, long-duration, low-to-mid-intensity cardio sessions you'll see in many other training plans. If that means you're having trouble catching up on your favorite bad TV, well, don't wait for an apology!

During phase one of the program, your cardio comes in two forms: the warm-up at the start of each workout, and the supersets that dominate workouts like yesterday's and today's. If you're not out of breath at the end of this 45-minute leg routine, then your workout intensity is the issue, not the training program!

Day 9: Legs
cardio warm-up


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

warm-up superset

Dumbbell Step Ups

1 set of 12 each leg
Dumbbell Step Ups Dumbbell Step Ups
Romanian Deadlift Romanian Deadlift


Leg Press

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

Stiff-Legged Dumbbell Deadlift

3 sets of 15, 12, 10 reps
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift


Leg Extensions

3 sets of 15, 12, 10 reps
Leg Extensions Leg Extensions

Seated Leg Curl

3 sets of 15, 12, 10 reps
Seated Leg Curl Seated Leg Curl


Alternating Dumbbell Lunges

3 sets of 15, 12, 10 reps
Dumbbell Lunges Dumbbell Lunges

Standing Calf Raises

3 sets of 15, 12, 10 reps
Standing Calf Raises Standing Calf Raises

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.