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James Grage's Rewired 9-Week Fitness Trainer - Day 1, Arms

Welcome to the first transformation of the rest of your life! Get ready to challenge yourself, and change your mindset, like never before.

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You're probably eager to dive into the first day of training—especially because it's an arms day—but don't rush it today. Rewired is a mental trainer first and foremost, and to receive its full benefits, you need to be in the right head space.

Have you taken the personality test and watched the videos for the Thinker, Feeler, Provider and Socializer personality types? Have you signed up for the weekly emails from James Grage? Each week, he'll send you challenges specific to your personality type. Here are this week's challenges:

Rewired Challenge Week 1
Watch The Video - 03:31

Do you have a way to track your progress and thoughts throughout the trainer, like a Bodyspace account or a journal? Have you told the people most important to you about the journey you're about to start? Good. Now you're finally ready to reset, rebuild, and rewire.

Day 1: Arms
cardio warm-up


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

Warm-up set


1 set of 10-15 reps
Chin-Up Chin-Up


1 set of 10-15 reps
Pushups Pushups


Wide-Grip Standing Barbell Curl

3 sets of 15, 12, 10 reps
Wide-Grip Standing Barbell Curl Wide-Grip Standing Barbell Curl

Dumbbell One-Arm Triceps Extension

3 sets of 15, 12, 10 reps
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension


Incline Dumbbell Curl

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

Cable One Arm Tricep Extension

3 sets of 15, 12, 10 reps
Cable One Arm Tricep Extension Cable One Arm Tricep Extension


Reverse Barbell Curl

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

EZ-Bar Skullcrusher

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

Tricep Dumbbell Kickback (Standing)

3 sets of 15, 12, 10 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

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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.